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Garden asparagus vs Zucchini - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 17)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $3.6)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.044g)
Which food contains less Sugars?
Garden asparagus
Garden asparagus contains less Sugars (difference - 0.62g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 6mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garden asparagus Zucchini
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Garden asparagus Zucchini
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
28
Garden asparagus
15
Zucchini
Mineral Summary Score
16
Garden asparagus
9
Zucchini

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +478.4%
Contains more Calcium +50%
Contains more Copper +256.6%
Contains more Zinc +68.8%
Contains more Phosphorus +36.8%
Contains less Sodium -75%
Contains more Potassium +29.2%
Contains more Magnesium +28.6%
Contains more Iron +478.4%
Contains more Calcium +50%
Contains more Copper +256.6%
Contains more Zinc +68.8%
Contains more Phosphorus +36.8%
Contains less Sodium -75%
Contains more Potassium +29.2%
Contains more Magnesium +28.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +278%
Contains more Vitamin E +841.7%
Contains more Vitamin B1 +217.8%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +116.9%
Contains more Vitamin B5 +34.3%
Contains more Vitamin K +867.4%
Contains more Vitamin C +219.6%
Contains more Vitamin B6 +79.1%
Contains more Vitamin A +278%
Contains more Vitamin E +841.7%
Contains more Vitamin B1 +217.8%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +116.9%
Contains more Vitamin B5 +34.3%
Contains more Vitamin K +867.4%
Contains more Vitamin C +219.6%
Contains more Vitamin B6 +79.1%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
13%
Garden asparagus
7%
Zucchini
Carbohydrates
4%
Garden asparagus
3%
Zucchini
Fats
1%
Garden asparagus
1%
Zucchini

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Garden asparagus Zucchini Opinion
Calories 20 17 Garden asparagus
Protein 2.2 1.21 Garden asparagus
Fats 0.12 0.32 Zucchini
Vitamin C 5.6 17.9 Zucchini
Carbs 3.88 3.11 Garden asparagus
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.37 Garden asparagus
Calcium 24 16 Garden asparagus
Potassium 202 261 Zucchini
Magnesium 14 18 Zucchini
Sugars 1.88 2.5 Zucchini
Fiber 2.1 1 Garden asparagus
Copper 0.189 0.053 Garden asparagus
Zinc 0.54 0.32 Garden asparagus
Starch 0 Zucchini
Phosphorus 52 38 Garden asparagus
Sodium 2 8 Garden asparagus
Vitamin A 756 200 Garden asparagus
Vitamin E 1.13 0.12 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.143 0.045 Garden asparagus
Vitamin B2 0.141 0.094 Garden asparagus
Vitamin B3 0.978 0.451 Garden asparagus
Vitamin B5 0.274 0.204 Garden asparagus
Vitamin B6 0.091 0.163 Zucchini
Vitamin B12 0 0
Vitamin K 41.6 4.3 Garden asparagus
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.04 0.084 Garden asparagus
Monounsaturated Fat 0 0.011 Zucchini
Polyunsaturated fat 0.05 0.091 Zucchini
Tryptophan 0.027 0.01 Garden asparagus
Threonine 0.084 0.029 Garden asparagus
Isoleucine 0.075 0.044 Garden asparagus
Leucine 0.128 0.071 Garden asparagus
Lysine 0.104 0.067 Garden asparagus
Methionine 0.031 0.018 Garden asparagus
Phenylalanine 0.075 0.043 Garden asparagus
Valine 0.115 0.054 Garden asparagus
Histidine 0.049 0.026 Garden asparagus
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.