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Zucchini vs. Garden asparagus — In-Depth Nutrition Comparison

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How are Zucchini and Garden asparagus different?

  • Zucchini is richer in Vitamin C, and Vitamin B6, while Garden asparagus is higher in Vitamin K, Iron, Copper, Vitamin B1, Folate, and Vitamin E .
  • Garden asparagus covers your daily need of Vitamin K 31% more than Zucchini.
  • Zucchini contains 3 times more Vitamin C than Garden asparagus. Zucchini contains 17.9mg of Vitamin C, while Garden asparagus contains 5.6mg.

Squash, summer, zucchini, includes skin, raw and Asparagus, raw types were used in this article.

Infographic

Zucchini vs Garden asparagus infographic
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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.
Contains more Magnesium +28.6%
Contains more Potassium +29.2%
Contains more Manganese +12%
Contains more Calcium +50%
Contains more Iron +478.4%
Contains more Phosphorus +36.8%
Contains less Sodium -75%
Contains more Zinc +68.8%
Contains more Copper +256.6%
Contains more Selenium +1050%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Magnesium +28.6%
Contains more Potassium +29.2%
Contains more Manganese +12%
Contains more Calcium +50%
Contains more Iron +478.4%
Contains more Phosphorus +36.8%
Contains less Sodium -75%
Contains more Zinc +68.8%
Contains more Copper +256.6%
Contains more Selenium +1050%

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.
:
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 Folate +116.7%
Contains more Vitamin K +867.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
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 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 Folate +116.7%
Contains more Vitamin K +867.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +166.7%
Contains more Protein +81.8%
Contains more Carbs +24.8%
Equal in Water - 93.22
Equal in Other - 0.58
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
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 Fats +166.7%
Contains more Protein +81.8%
Contains more Carbs +24.8%
Equal in Water - 93.22
Equal in Other - 0.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +82%
Contains less Saturated Fat -52.4%
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +82%
Contains less Saturated Fat -52.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +64.6%
Contains more Fructose +38%
Contains more Sucrose +360%
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +64.6%
Contains more Fructose +38%
Contains more Sucrose +360%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Zucchini Garden asparagus Opinion
Net carbs 2.11g 1.78g Zucchini
Protein 1.21g 2.2g Garden asparagus
Fats 0.32g 0.12g Zucchini
Carbs 3.11g 3.88g Garden asparagus
Calories 17kcal 20kcal Garden asparagus
Fructose 1.38g 1g Zucchini
Sugar 2.5g 1.88g Garden asparagus
Fiber 1g 2.1g Garden asparagus
Calcium 16mg 24mg Garden asparagus
Iron 0.37mg 2.14mg Garden asparagus
Magnesium 18mg 14mg Zucchini
Phosphorus 38mg 52mg Garden asparagus
Potassium 261mg 202mg Zucchini
Sodium 8mg 2mg Garden asparagus
Zinc 0.32mg 0.54mg Garden asparagus
Copper 0.053mg 0.189mg Garden asparagus
Manganese 0.177mg 0.158mg Zucchini
Selenium 0.2µg 2.3µg Garden asparagus
Vitamin A 200IU 756IU Garden asparagus
Vitamin A RAE 10µg 38µg Garden asparagus
Vitamin E 0.12mg 1.13mg Garden asparagus
Vitamin C 17.9mg 5.6mg Zucchini
Vitamin B1 0.045mg 0.143mg Garden asparagus
Vitamin B2 0.094mg 0.141mg Garden asparagus
Vitamin B3 0.451mg 0.978mg Garden asparagus
Vitamin B5 0.204mg 0.274mg Garden asparagus
Vitamin B6 0.163mg 0.091mg Zucchini
Folate 24µg 52µg Garden asparagus
Vitamin K 4.3µg 41.6µg Garden asparagus
Tryptophan 0.01mg 0.027mg Garden asparagus
Threonine 0.029mg 0.084mg Garden asparagus
Isoleucine 0.044mg 0.075mg Garden asparagus
Leucine 0.071mg 0.128mg Garden asparagus
Lysine 0.067mg 0.104mg Garden asparagus
Methionine 0.018mg 0.031mg Garden asparagus
Phenylalanine 0.043mg 0.075mg Garden asparagus
Valine 0.054mg 0.115mg Garden asparagus
Histidine 0.026mg 0.049mg Garden asparagus
Saturated Fat 0.084g 0.04g Garden asparagus
Monounsaturated Fat 0.011g 0g Zucchini
Polyunsaturated fat 0.091g 0.05g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini 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
16%
Zucchini
29%
Garden asparagus
Minerals Daily Need Coverage Score
12%
Zucchini
25%
Garden asparagus

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 lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.044g)
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.