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Yam vs Garden asparagus - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Yam
Yam contains less Sugars (difference - 1.38g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.003g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $3.8)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 5)
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.
Yam Garden asparagus
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price 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
Yam 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
16
Yam
28
Garden asparagus
Mineral Summary Score
19
Yam
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
Yam
3
:
Contains more Potassium +304%
Contains more Magnesium +50%
Contains more Iron +296.3%
Contains more Calcium +41.2%
Contains more Zinc +125%
Contains less Sodium -77.8%
Equal in Copper - 0.189
Equal in Phosphorus - 52
Contains more Potassium +304%
Contains more Magnesium +50%
Contains more Iron +296.3%
Contains more Calcium +41.2%
Contains more Zinc +125%
Contains less Sodium -77.8%
Equal in Copper - 0.189
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
Yam
3
:
Contains more Vitamin C +205.4%
Contains more Vitamin B5 +14.6%
Contains more Vitamin B6 +222%
Contains more Vitamin A +447.8%
Contains more Vitamin E +222.9%
Contains more Vitamin B1 +27.7%
Contains more Vitamin B2 +340.6%
Contains more Vitamin B3 +77.2%
Contains more Vitamin K +1708.7%
Contains more Vitamin C +205.4%
Contains more Vitamin B5 +14.6%
Contains more Vitamin B6 +222%
Contains more Vitamin A +447.8%
Contains more Vitamin E +222.9%
Contains more Vitamin B1 +27.7%
Contains more Vitamin B2 +340.6%
Contains more Vitamin B3 +77.2%
Contains more Vitamin K +1708.7%

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%
Yam
13%
Garden asparagus
Carbohydrates
28%
Yam
4%
Garden asparagus
Fats
1%
Yam
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 Yam Garden asparagus Opinion
Calories 118 20 Yam
Protein 1.53 2.2 Garden asparagus
Fats 0.17 0.12 Yam
Vitamin C 17.1 5.6 Yam
Carbs 27.88 3.88 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 2.14 Garden asparagus
Calcium 17 24 Garden asparagus
Potassium 816 202 Yam
Magnesium 21 14 Yam
Sugars 0.5 1.88 Garden asparagus
Fiber 4.1 2.1 Yam
Copper 0.178 0.189 Garden asparagus
Zinc 0.24 0.54 Garden asparagus
Starch
Phosphorus 55 52 Yam
Sodium 9 2 Garden asparagus
Vitamin A 138 756 Garden asparagus
Vitamin E 0.35 1.13 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.112 0.143 Garden asparagus
Vitamin B2 0.032 0.141 Garden asparagus
Vitamin B3 0.552 0.978 Garden asparagus
Vitamin B5 0.314 0.274 Yam
Vitamin B6 0.293 0.091 Yam
Vitamin B12 0 0
Vitamin K 2.3 41.6 Garden asparagus
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.037 0.04 Yam
Monounsaturated Fat 0.006 0 Yam
Polyunsaturated fat 0.076 0.05 Yam
Tryptophan 0.012 0.027 Garden asparagus
Threonine 0.054 0.084 Garden asparagus
Isoleucine 0.052 0.075 Garden asparagus
Leucine 0.096 0.128 Garden asparagus
Lysine 0.059 0.104 Garden asparagus
Methionine 0.021 0.031 Garden asparagus
Phenylalanine 0.071 0.075 Garden asparagus
Valine 0.062 0.115 Garden asparagus
Histidine 0.034 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.