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  6. Asparagus, frozen, cooked, boiled, drained, without salt vs. Broccoli

Asparagus, frozen, cooked, boiled, drained, without salt vs. Broccoli — In-Depth Nutrition Comparison

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How are asparagus, frozen, cooked, boiled, drained, without salt and broccoli different?

  • Asparagus, frozen, cooked, boiled, drained, without salt is higher in folate and copper; however, broccoli is richer in vitamin C, vitamin K, vitamin B6, and vitamin B5.
  • Daily need coverage for vitamin C for broccoli is 72% higher.
  • Asparagus, frozen, cooked, boiled, drained, without salt contains 2 times more folate than broccoli. While asparagus, frozen, cooked, boiled, drained, without salt contains 135µg of folate, broccoli contains only 63µg.

Asparagus, frozen, cooked, boiled, drained, without salt and Broccoli, raw are the varieties used in this article.

Infographic

Asparagus, frozen, cooked, boiled, drained, without salt 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 7.1% 5.4% 15% 21% 35% 11% 21% 0.39% 18% 21%
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 +114.3%
Contains less SodiumSodium -90.9%
Contains more SeleniumSelenium +56%
Contains more MagnesiumMagnesium +110%
Contains more CalciumCalcium +161.1%
Contains more PotassiumPotassium +83.7%
Contains more IronIron +30.4%
Contains more PhosphorusPhosphorus +34.7%
Contains more ManganeseManganese +50%
~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 81% 13% 24% 0% 16% 24% 19% 9.5% 4.6% 0% 200% 101% 11%
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 +29%
Contains more Vitamin EVitamin E +53.8%
Contains more Vitamin B3Vitamin B3 +62.4%
Contains more FolateFolate +114.3%
Contains more CholineCholine +11.8%
Contains more Vitamin CVitamin C +265.6%
Contains more Vitamin B2Vitamin B2 +13.6%
Contains more Vitamin B5Vitamin B5 +262.7%
Contains more Vitamin B6Vitamin B6 +775%
Contains more Vitamin KVitamin K +27%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.071mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Asparagus, frozen, cooked, boiled, drained, without salt Broccoli DV% diff.
Vitamin C 24.4mg 89.2mg 72%
Vitamin K 80µg 101.6µg 18%
Folate 135µg 63µg 18%
Vitamin B6 0.02mg 0.175mg 12%
Vitamin B5 0.158mg 0.573mg 8%
Copper 0.105mg 0.049mg 6%
Fiber 1.6g 2.6g 4%
Potassium 172mg 316mg 4%
Manganese 0.14mg 0.21mg 3%
Vitamin E 1.2mg 0.78mg 3%
Selenium 3.9µg 2.5µg 3%
Calcium 18mg 47mg 3%
Magnesium 10mg 21mg 3%
Iron 0.56mg 0.73mg 2%
Phosphorus 49mg 66mg 2%
Vitamin B3 1.038mg 0.639mg 2%
Carbs 1.92g 6.64g 2%
Vitamin B2 0.103mg 0.117mg 1%
Polyunsaturated fat 0.185g 0.038g 1%
Calories 18kcal 34kcal 1%
Fructose 0.68g 1%
Vitamin A 40µg 31µg 1%
Sodium 3mg 33mg 1%
Protein 2.95g 2.82g 0%
Fats 0.42g 0.37g 0%
Net carbs 0.32g 4.04g N/A
Sugar 0.32g 1.7g N/A
Zinc 0.41mg 0.41mg 0%
Vitamin B1 0.065mg 0.071mg 0%
Saturated fat 0.096g 0.039g 0%
Choline 20.9mg 18.7mg 0%
Monounsaturated fat 0.013g 0.011g 0%
Tryptophan 0.029mg 0.033mg 0%
Threonine 0.082mg 0.088mg 0%
Isoleucine 0.109mg 0.079mg 0%
Leucine 0.128mg 0.129mg 0%
Lysine 0.14mg 0.135mg 0%
Methionine 0.028mg 0.038mg 0%
Phenylalanine 0.07mg 0.117mg 0%
Valine 0.114mg 0.125mg 0%
Histidine 0.046mg 0.059mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 94%
Protein: 2.95 g
Fats: 0.42 g
Carbs: 1.92 g
Water: 94.1 g
Other: 0.61 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 +13.5%
Contains more CarbsCarbs +245.8%
Contains more OtherOther +42.6%
~equal in Protein ~2.82g
~equal in Water ~89.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 4% 63%
Saturated fat: Sat. Fat 0.096 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.185 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 +18.2%
Contains more Poly. FatPolyunsaturated fat +386.8%
Contains less Sat. FatSaturated fat -59.4%

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. Asparagus, frozen, cooked, boiled, drained, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169209/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.