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Apple strudel vs. Asparagus — In-Depth Nutrition Comparison

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A recap on differences between apple strudel and asparagus

  • Apple strudel has more vitamin B12 and selenium; however, asparagus is higher in vitamin K, iron, copper, vitamin A, vitamin B2, vitamin B1, and folate.
  • Asparagus covers your daily vitamin K needs 32% more than apple strudel.
  • Asparagus has less saturated fat.
  • The glycemic index of apple strudel is higher.

Food varieties used in this article are Strudel, apple and Asparagus, raw.

Infographic

Apple strudel vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 13% 16% 10% 5.2% 14% 18% 25% 33%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more ManganeseManganese +20.3%
Contains more SeleniumSelenium +165.2%
Contains more MagnesiumMagnesium +55.6%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +35.6%
Contains more IronIron +409.5%
Contains more CopperCopper +530%
Contains more ZincZinc +184.2%
Contains more PhosphorusPhosphorus +57.6%
Contains less SodiumSodium -98.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.7% 2% 28% 0% 10% 5.8% 6.2% 16% 11% 28% 7.3% 21% 9.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin EVitamin E +25.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +229.4%
Contains more Vitamin AVitamin A +533.3%
Contains more Vitamin B1Vitamin B1 +257.5%
Contains more Vitamin B2Vitamin B2 +464%
Contains more Vitamin B3Vitamin B3 +196.4%
Contains more Vitamin B6Vitamin B6 +97.8%
Contains more Vitamin KVitamin K +1334.5%
Contains more FolateFolate +85.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.274mg
~equal in Choline ~16mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 11% 41% 44%
Protein: 3.3 g
Fats: 11.2 g
Carbs: 41.1 g
Water: 43.5 g
Other: 0.9 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 ProteinProtein +50%
Contains more FatsFats +9233.3%
Contains more CarbsCarbs +959.3%
Contains more OtherOther +55.2%
Contains more WaterWater +114.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 31% 50%
Saturated fat: Sat. Fat 2.044 g
Monounsaturated fat: Mono. Fat 3.267 g
Polyunsaturated fat: Poly. Fat 5.315 g
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +10530%
Contains less Sat. FatSaturated fat -98%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Apple strudel Asparagus
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Apple strudel Asparagus DV% diff.
Polyunsaturated fat 5.315g 0.05g 35%
Vitamin K 2.9µg 41.6µg 32%
Iron 0.42mg 2.14mg 22%
Copper 0.03mg 0.189mg 18%
Fats 11.2g 0.12g 17%
Calories 274kcal 20kcal 13%
Carbs 41.1g 3.88g 12%
Saturated fat 2.044g 0.04g 9%
Vitamin B12 0.22µg 0µg 9%
Vitamin B1 0.04mg 0.143mg 9%
Vitamin B2 0.025mg 0.141mg 9%
Monounsaturated fat 3.267g 0g 8%
Lysine 153mg 0.104mg 7%
Selenium 6.1µg 2.3µg 7%
Sodium 135mg 2mg 6%
Folate 28µg 52µg 6%
Vitamin A 6µg 38µg 4%
Vitamin C 1.7mg 5.6mg 4%
Vitamin B3 0.33mg 0.978mg 4%
Zinc 0.19mg 0.54mg 3%
Phosphorus 33mg 52mg 3%
Vitamin B6 0.046mg 0.091mg 3%
Cholesterol 6mg 0mg 2%
Potassium 149mg 202mg 2%
Vitamin E 1.42mg 1.13mg 2%
Protein 3.3g 2.2g 2%
Calcium 15mg 24mg 1%
Magnesium 9mg 14mg 1%
Fructose 1g 1%
Manganese 0.19mg 0.158mg 1%
Net carbs 38.9g 1.78g N/A
Sugar 25.75g 1.88g N/A
Fiber 2.2g 2.1g 0%
Vitamin B5 0.27mg 0.274mg 0%
Choline 17.4mg 16mg 0%
Tryptophan 0.039mg 0.027mg 0%
Threonine 0.119mg 0.084mg 0%
Isoleucine 0.147mg 0.075mg 0%
Leucine 0.257mg 0.128mg 0%
Methionine 0.067mg 0.031mg 0%
Phenylalanine 0.151mg 0.075mg 0%
Valine 0.164mg 0.115mg 0%
Histidine 0.076mg 0.049mg 0%
Omega-3 - DHA 0.001g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple strudel Asparagus
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Apple strudel
25%
Asparagus
Minerals Daily Need Coverage Score
14%
Apple strudel
25%
Asparagus

Comparison summary

Which food is lower in Cholesterol?
Asparagus
Asparagus is lower in Cholesterol (difference - 6mg)
Which food is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 23.87g)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 133mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 2.004g)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Asparagus
Asparagus is relatively richer in minerals
Which food is richer in vitamins?
Asparagus
Asparagus is relatively richer in vitamins
Which food is cheaper?
Apple strudel
Apple strudel is cheaper (difference - $4)

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. Apple strudel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175032/nutrients
  2. 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.