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  6. Asparagus, canned, drained solids vs. Broccoli

Asparagus, canned, drained solids vs. Broccoli — In-Depth Nutrition Comparison

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A recap on the differences between asparagus, canned, drained solids and broccoli

  • Asparagus, canned, drained solids has more iron, folate, and copper; however, broccoli is higher in vitamin C, vitamin K, and vitamin B5.
  • Broccoli covers your daily vitamin C needs 79% more than asparagus, canned, drained solids.
  • Broccoli contains 9 times less sodium than asparagus, canned, drained solids. Asparagus, canned, drained solids contains 287mg of sodium, while broccoli contains 33mg.

Food varieties used in this article are Asparagus, canned, drained solids and Broccoli, raw.

Infographic

Asparagus, canned, drained solids vs Broccoli 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 4.8% 15% 69% 32% 11% 18% 37% 22% 9.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more IronIron +150.7%
Contains more CopperCopper +95.9%
Contains more MagnesiumMagnesium +110%
Contains more CalciumCalcium +193.8%
Contains more PotassiumPotassium +83.7%
Contains more PhosphorusPhosphorus +53.5%
Contains less SodiumSodium -88.5%
Contains more ManganeseManganese +23.5%
Contains more SeleniumSelenium +47.1%
~equal in Zinc ~0.41mg

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 61% 14% 24% 0% 15% 23% 18% 8.3% 25% 0% 103% 72% 12%
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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin AVitamin A +32.3%
Contains more Vitamin EVitamin E +56.4%
Contains more Vitamin B3Vitamin B3 +49.3%
Contains more FolateFolate +52.4%
Contains more CholineCholine +14.4%
Contains more Vitamin CVitamin C +384.8%
Contains more Vitamin B1Vitamin B1 +16.4%
Contains more Vitamin B2Vitamin B2 +17%
Contains more Vitamin B5Vitamin B5 +312.2%
Contains more Vitamin B6Vitamin B6 +59.1%
Contains more Vitamin KVitamin K +146%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Asparagus, canned, drained solids Broccoli DV% diff.
Vitamin C 18.4mg 89.2mg 79%
Vitamin K 41.3µg 101.6µg 50%
Iron 1.83mg 0.73mg 14%
Sodium 287mg 33mg 11%
Vitamin B5 0.139mg 0.573mg 9%
Folate 96µg 63µg 8%
Vitamin B6 0.11mg 0.175mg 5%
Copper 0.096mg 0.049mg 5%
Potassium 172mg 316mg 4%
Fiber 1.6g 2.6g 4%
Vitamin E 1.22mg 0.78mg 3%
Magnesium 10mg 21mg 3%
Calcium 16mg 47mg 3%
Phosphorus 43mg 66mg 3%
Vitamin B3 0.954mg 0.639mg 2%
Manganese 0.17mg 0.21mg 2%
Polyunsaturated fat 0.284g 0.038g 2%
Vitamin B2 0.1mg 0.117mg 1%
Calories 19kcal 34kcal 1%
Vitamin B1 0.061mg 0.071mg 1%
Protein 2.14g 2.82g 1%
Carbs 2.46g 6.64g 1%
Selenium 1.7µg 2.5µg 1%
Fructose 0.68g 1%
Vitamin A 41µg 31µg 1%
Fats 0.65g 0.37g 0%
Net carbs 0.86g 4.04g N/A
Sugar 1.06g 1.7g N/A
Zinc 0.4mg 0.41mg 0%
Saturated fat 0.147g 0.039g 0%
Choline 21.4mg 18.7mg 0%
Monounsaturated fat 0.021g 0.011g 0%
Tryptophan 0.021mg 0.033mg 0%
Threonine 0.06mg 0.088mg 0%
Isoleucine 0.079mg 0.079mg 0%
Leucine 0.093mg 0.129mg 0%
Lysine 0.101mg 0.135mg 0%
Methionine 0.021mg 0.038mg 0%
Phenylalanine 0.051mg 0.117mg 0%
Valine 0.082mg 0.125mg 0%
Histidine 0.033mg 0.059mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 2% 94%
Protein: 2.14 g
Fats: 0.65 g
Carbs: 2.46 g
Water: 93.98 g
Other: 0.77 g
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more FatsFats +75.7%
Contains more ProteinProtein +31.8%
Contains more CarbsCarbs +169.9%
Contains more OtherOther +13%
~equal in Water ~89.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 5% 63%
Saturated fat: Sat. Fat 0.147 g
Monounsaturated fat: Mono. Fat 0.021 g
Polyunsaturated fat: Poly. Fat 0.284 g
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +90.9%
Contains more Poly. FatPolyunsaturated fat +647.4%
Contains less Sat. FatSaturated fat -73.5%

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. Asparagus, canned, drained solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169207/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.