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  6. Vegetable vs. Garden asparagus

Vegetable vs. Garden asparagus — In-Depth Nutrition Comparison

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A recap on differences between Vegetable and Garden asparagus

  • Vegetable has more Vitamin A RAE, Manganese, and Fiber, however, Garden asparagus is higher in Iron, Vitamin K, Copper, Folate, and Vitamin B1.
  • Vegetable covers your daily Vitamin A RAE needs 20% more than Garden asparagus.
  • Garden asparagus contains 2 times less Manganese than Vegetable. Vegetable contains 0.379mg of Manganese, while Garden asparagus contains 0.158mg.

Food varieties used in this article are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Asparagus, raw.

Infographic

Vegetable vs Garden asparagus infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vegetable
Vegetable
3
:
7
Garden asparagus
Garden asparagus
Contains more Magnesium +57.1%
Contains more Manganese +139.9%
Contains more Iron +161%
Contains more Potassium +19.5%
Contains less Sodium -94.3%
Contains more Zinc +10.2%
Contains more Copper +127.7%
Contains more Selenium +666.7%
Equal in Calcium - 24
Equal in Phosphorus - 52
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Magnesium +57.1%
Contains more Manganese +139.9%
Contains more Iron +161%
Contains more Potassium +19.5%
Contains less Sodium -94.3%
Contains more Zinc +10.2%
Contains more Copper +127.7%
Contains more Selenium +666.7%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vegetable
Vegetable
1
:
9
Garden asparagus
Garden asparagus
Contains more Vitamin A +465.7%
Contains more Vitamin E +197.4%
Contains more Vitamin C +75%
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 Folate +173.7%
Contains more Vitamin K +77%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin A +465.7%
Contains more Vitamin E +197.4%
Contains more Vitamin C +75%
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 Folate +173.7%
Contains more Vitamin K +77%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
4
:
1
Garden asparagus
Garden asparagus
Contains more Protein +30%
Contains more Fats +25%
Contains more Carbs +237.4%
Contains more Other +15.5%
Contains more Water +12%
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Protein +30%
Contains more Fats +25%
Contains more Carbs +237.4%
Contains more Other +15.5%
Contains more Water +12%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable
Vegetable
3
:
0
Garden asparagus
Garden asparagus
Contains less Saturated Fat -22.5%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +44%
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains less Saturated Fat -22.5%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +44%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Vegetable Garden asparagus
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Vegetable Garden asparagus Opinion
Net carbs 8.69g 1.78g Vegetable
Protein 2.86g 2.2g Vegetable
Fats 0.15g 0.12g Vegetable
Carbs 13.09g 3.88g Vegetable
Calories 65kcal 20kcal Vegetable
Fructose 1g Garden asparagus
Sugar 3.12g 1.88g Garden asparagus
Fiber 4.4g 2.1g Vegetable
Calcium 25mg 24mg Vegetable
Iron 0.82mg 2.14mg Garden asparagus
Magnesium 22mg 14mg Vegetable
Phosphorus 51mg 52mg Garden asparagus
Potassium 169mg 202mg Garden asparagus
Sodium 35mg 2mg Garden asparagus
Zinc 0.49mg 0.54mg Garden asparagus
Copper 0.083mg 0.189mg Garden asparagus
Manganese 0.379mg 0.158mg Vegetable
Selenium 0.3µg 2.3µg Garden asparagus
Vitamin A 4277IU 756IU Vegetable
Vitamin A RAE 214µg 38µg Vegetable
Vitamin E 0.38mg 1.13mg Garden asparagus
Vitamin C 3.2mg 5.6mg Garden asparagus
Vitamin B1 0.071mg 0.143mg Garden asparagus
Vitamin B2 0.12mg 0.141mg Garden asparagus
Vitamin B3 0.851mg 0.978mg Garden asparagus
Vitamin B5 0.151mg 0.274mg Garden asparagus
Vitamin B6 0.074mg 0.091mg Garden asparagus
Folate 19µg 52µg Garden asparagus
Vitamin K 23.5µg 41.6µg Garden asparagus
Tryptophan 0.029mg 0.027mg Vegetable
Threonine 0.115mg 0.084mg Vegetable
Isoleucine 0.139mg 0.075mg Vegetable
Leucine 0.19mg 0.128mg Vegetable
Lysine 0.17mg 0.104mg Vegetable
Methionine 0.034mg 0.031mg Vegetable
Phenylalanine 0.12mg 0.075mg Vegetable
Valine 0.149mg 0.115mg Vegetable
Histidine 0.073mg 0.049mg Vegetable
Saturated Fat 0.031g 0.04g Vegetable
Monounsaturated Fat 0.01g 0g Vegetable
Polyunsaturated fat 0.072g 0.05g Vegetable

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable Garden asparagus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Vegetable
29%
Garden asparagus
Minerals Daily Need Coverage Score
19%
Vegetable
25%
Garden asparagus

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 is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (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 - 34)
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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/nutrients
  2. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.