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  6. Asparagus, canned, regular pack, solids and liquids vs. Broccoli

Asparagus, canned, regular pack, solids and liquids vs. Broccoli — In-Depth Nutrition Comparison

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Summary of differences between asparagus, canned, regular pack, solids and liquids and broccoli

  • Asparagus, canned, regular pack, solids, and liquids has more copper and folate, while broccoli has more vitamin C, vitamin B5, fiber, and vitamin B6.
  • Broccoli covers your daily need for vitamin C, 81% more than asparagus, canned, regular pack, solids, and liquids.
  • Asparagus, canned, regular pack, solids, and liquids contains 9 times more sodium than broccoli. While asparagus, canned, regular pack, solids, and liquids contains 284mg of sodium, broccoli contains only 33mg.

These are the specific foods used in this comparison Asparagus, canned, regular pack, solids, and liquids and Broccoli, raw.

Infographic

Asparagus, canned, regular pack, solids and liquids vs Broccoli 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% 15% 23% 36% 13% 16% 37% 20% 8.7%
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 CopperCopper +118.4%
Contains more ZincZinc +14.6%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +213.3%
Contains more PotassiumPotassium +83.7%
Contains more IronIron +21.7%
Contains more PhosphorusPhosphorus +73.7%
Contains less SodiumSodium -88.4%
Contains more ManganeseManganese +38.2%
Contains more SeleniumSelenium +56.3%

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 55% 0% 23% 0% 14% 21% 16% 7.4% 23% 0% 0% 64% 0%
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 EVitamin E +48.7%
Contains more Vitamin B3Vitamin B3 +33.2%
Contains more FolateFolate +34.9%
Contains more Vitamin CVitamin C +440.6%
Contains more Vitamin B1Vitamin B1 +31.5%
Contains more Vitamin B2Vitamin B2 +31.5%
Contains more Vitamin B5Vitamin B5 +362.1%
Contains more Vitamin B6Vitamin B6 +78.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Asparagus, canned, regular pack, solids and liquids Broccoli DV% diff.
Vitamin K 101.6µg 85%
Vitamin C 16.5mg 89.2mg 81%
Sodium 284mg 33mg 11%
Vitamin B5 0.124mg 0.573mg 9%
Vitamin B6 0.098mg 0.175mg 6%
Fiber 1g 2.6g 6%
Folate 85µg 63µg 6%
Copper 0.107mg 0.049mg 6%
Phosphorus 38mg 66mg 4%
Potassium 172mg 316mg 4%
Manganese 0.152mg 0.21mg 3%
Vitamin E 1.16mg 0.78mg 3%
Calcium 15mg 47mg 3%
Magnesium 9mg 21mg 3%
Choline 18.7mg 3%
Vitamin A 31µg 3%
Selenium 1.6µg 2.5µg 2%
Protein 1.8g 2.82g 2%
Vitamin B2 0.089mg 0.117mg 2%
Iron 0.6mg 0.73mg 2%
Calories 15kcal 34kcal 1%
Vitamin B1 0.054mg 0.071mg 1%
Vitamin B3 0.851mg 0.639mg 1%
Zinc 0.47mg 0.41mg 1%
Fructose 0.68g 1%
Carbs 2.48g 6.64g 1%
Fats 0.18g 0.37g 0%
Net carbs 1.48g 4.04g N/A
Sugar 1.7g N/A
Saturated fat 0.044g 0.039g 0%
Monounsaturated fat 0.006g 0.011g 0%
Polyunsaturated fat 0.085g 0.038g 0%
Tryptophan 0.018mg 0.033mg 0%
Threonine 0.05mg 0.088mg 0%
Isoleucine 0.066mg 0.079mg 0%
Leucine 0.078mg 0.129mg 0%
Lysine 0.085mg 0.135mg 0%
Methionine 0.017mg 0.038mg 0%
Phenylalanine 0.043mg 0.117mg 0%
Valine 0.069mg 0.125mg 0%
Histidine 0.028mg 0.059mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 2% 94%
Protein: 1.8 g
Fats: 0.18 g
Carbs: 2.48 g
Water: 94.32 g
Other: 1.22 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 OtherOther +40.2%
Contains more ProteinProtein +56.7%
Contains more FatsFats +105.6%
Contains more CarbsCarbs +167.7%
~equal in Water ~89.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 4% 63%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.085 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 Poly. FatPolyunsaturated fat +123.7%
Contains less Sat. FatSaturated fat -11.4%
Contains more Mono. FatMonounsaturated fat +83.3%

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, regular pack, solids and liquids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169206/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.