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Sweet potato vs Garden asparagus - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.022g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $3.8)
Which food contains less Sugars?
Garden asparagus
Garden asparagus contains less Sugars (difference - 2.3g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 53mg)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 38)
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.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. 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.
Sweet potato Garden asparagus
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sweet potato Garden asparagus
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
80
Sweet potato
28
Garden asparagus
Mineral Summary Score
15
Sweet potato
16
Garden asparagus

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 Calcium +25%
Contains more Potassium +66.8%
Contains more Magnesium +78.6%
Contains more Iron +250.8%
Contains more Copper +25.2%
Contains more Zinc +80%
Contains more Phosphorus +10.6%
Contains less Sodium -96.4%
Contains more Calcium +25%
Contains more Potassium +66.8%
Contains more Magnesium +78.6%
Contains more Iron +250.8%
Contains more Copper +25.2%
Contains more Zinc +80%
Contains more Phosphorus +10.6%
Contains less Sodium -96.4%

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 +1776.6%
Contains more Vitamin B5 +192%
Contains more Vitamin B6 +129.7%
Contains more Vitamin C +133.3%
Contains more Vitamin E +334.6%
Contains more Vitamin B1 +83.3%
Contains more Vitamin B2 +131.1%
Contains more Vitamin B3 +75.6%
Contains more Vitamin K +2211.1%
Contains more Vitamin A +1776.6%
Contains more Vitamin B5 +192%
Contains more Vitamin B6 +129.7%
Contains more Vitamin C +133.3%
Contains more Vitamin E +334.6%
Contains more Vitamin B1 +83.3%
Contains more Vitamin B2 +131.1%
Contains more Vitamin B3 +75.6%
Contains more Vitamin K +2211.1%

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
9%
Sweet potato
13%
Garden asparagus
Carbohydrates
20%
Sweet potato
4%
Garden asparagus
Fats
0%
Sweet potato
1%
Garden asparagus

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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 Sweet potato Garden asparagus Opinion
Calories 86 20 Sweet potato
Protein 1.57 2.2 Garden asparagus
Fats 0.05 0.12 Garden asparagus
Vitamin C 2.4 5.6 Garden asparagus
Carbs 20.12 3.88 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.61 2.14 Garden asparagus
Calcium 30 24 Sweet potato
Potassium 337 202 Sweet potato
Magnesium 25 14 Sweet potato
Sugars 4.18 1.88 Sweet potato
Fiber 3 2.1 Sweet potato
Copper 0.151 0.189 Garden asparagus
Zinc 0.3 0.54 Garden asparagus
Starch 12.65 Sweet potato
Phosphorus 47 52 Garden asparagus
Sodium 55 2 Garden asparagus
Vitamin A 14187 756 Sweet potato
Vitamin E 0.26 1.13 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.078 0.143 Garden asparagus
Vitamin B2 0.061 0.141 Garden asparagus
Vitamin B3 0.557 0.978 Garden asparagus
Vitamin B5 0.8 0.274 Sweet potato
Vitamin B6 0.209 0.091 Sweet potato
Vitamin B12 0 0
Vitamin K 1.8 41.6 Garden asparagus
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.018 0.04 Sweet potato
Monounsaturated Fat 0.001 0 Sweet potato
Polyunsaturated fat 0.014 0.05 Garden asparagus
Tryptophan 0.031 0.027 Sweet potato
Threonine 0.083 0.084 Garden asparagus
Isoleucine 0.055 0.075 Garden asparagus
Leucine 0.092 0.128 Garden asparagus
Lysine 0.066 0.104 Garden asparagus
Methionine 0.029 0.031 Garden asparagus
Phenylalanine 0.089 0.075 Sweet potato
Valine 0.086 0.115 Garden asparagus
Histidine 0.031 0.049 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.