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Vegetable vs Garden asparagus - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.009g)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $3.5)
Which food contains less Sugars?
Garden asparagus
Garden asparagus contains less Sugars (difference - 1.24g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 13)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
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.
Vegetable Garden asparagus
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins 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
Vegetable 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
36
Vegetable
28
Garden asparagus
Mineral Summary Score
12
Vegetable
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 Magnesium +57.1%
Contains more Iron +161%
Contains more Potassium +19.5%
Contains more Copper +127.7%
Contains more Zinc +10.2%
Contains less Sodium -94.3%
Equal in Calcium - 24
Equal in Phosphorus - 52
Contains more Magnesium +57.1%
Contains more Iron +161%
Contains more Potassium +19.5%
Contains more Copper +127.7%
Contains more Zinc +10.2%
Contains less Sodium -94.3%
Equal in Calcium - 24
Equal in Phosphorus - 52

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 +465.7%
Contains more Vitamin C +75%
Contains more Vitamin E +197.4%
Contains more Vitamin B1 +101.4%
Contains more Vitamin B2 +17.5%
Contains more Vitamin B3 +14.9%
Contains more Vitamin B5 +81.5%
Contains more Vitamin B6 +23%
Contains more Vitamin K +77%
Contains more Vitamin A +465.7%
Contains more Vitamin C +75%
Contains more Vitamin E +197.4%
Contains more Vitamin B1 +101.4%
Contains more Vitamin B2 +17.5%
Contains more Vitamin B3 +14.9%
Contains more Vitamin B5 +81.5%
Contains more Vitamin B6 +23%
Contains more Vitamin K +77%

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
17%
Vegetable
13%
Garden asparagus
Carbohydrates
13%
Vegetable
4%
Garden asparagus
Fats
1%
Vegetable
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 Vegetable Garden asparagus Opinion
Calories 65 20 Vegetable
Protein 2.86 2.2 Vegetable
Fats 0.15 0.12 Vegetable
Vitamin C 3.2 5.6 Garden asparagus
Carbs 13.09 3.88 Vegetable
Cholesterol 0 0
Vitamin D 0 0
Iron 0.82 2.14 Garden asparagus
Calcium 25 24 Vegetable
Potassium 169 202 Garden asparagus
Magnesium 22 14 Vegetable
Sugars 3.12 1.88 Vegetable
Fiber 4.4 2.1 Vegetable
Copper 0.083 0.189 Garden asparagus
Zinc 0.49 0.54 Garden asparagus
Starch
Phosphorus 51 52 Garden asparagus
Sodium 35 2 Garden asparagus
Vitamin A 4277 756 Vegetable
Vitamin E 0.38 1.13 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.071 0.143 Garden asparagus
Vitamin B2 0.12 0.141 Garden asparagus
Vitamin B3 0.851 0.978 Garden asparagus
Vitamin B5 0.151 0.274 Garden asparagus
Vitamin B6 0.074 0.091 Garden asparagus
Vitamin B12 0 0
Vitamin K 23.5 41.6 Garden asparagus
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.031 0.04 Vegetable
Monounsaturated Fat 0.01 0 Vegetable
Polyunsaturated fat 0.072 0.05 Vegetable
Tryptophan 0.029 0.027 Vegetable
Threonine 0.115 0.084 Vegetable
Isoleucine 0.139 0.075 Vegetable
Leucine 0.19 0.128 Vegetable
Lysine 0.17 0.104 Vegetable
Methionine 0.034 0.031 Vegetable
Phenylalanine 0.12 0.075 Vegetable
Valine 0.149 0.115 Vegetable
Histidine 0.073 0.049 Vegetable
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.