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  6. Asparagus, frozen, cooked, boiled, drained, with salt vs. Beetroot

Asparagus, frozen, cooked, boiled, drained, with salt vs. Beetroot — In-Depth Nutrition Comparison

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How are asparagus, frozen, cooked, boiled, drained, with salt and beetroot different?

  • Asparagus, frozen, cooked, boiled, drained, with salt is higher in vitamin K, vitamin C, vitamin A, vitamin E, folate, and selenium; however, beetroot is richer in manganese.
  • Daily need coverage for vitamin K for asparagus, frozen, cooked, boiled, drained, with salt is 67% higher.
  • Asparagus, frozen, cooked, boiled, drained, with salt contains 30 times more vitamin E than beetroot. While asparagus, frozen, cooked, boiled, drained, with salt contains 1.2mg of vitamin E, beetroot contains only 0.04mg.
  • Beetroot has less sodium.

Asparagus, frozen, cooked, boiled, drained, with salt and Beets, raw are the varieties used in this article.

Infographic

Asparagus, frozen, cooked, boiled, drained, with salt vs Beetroot 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% 31% 18% 21%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more CalciumCalcium +12.5%
Contains more CopperCopper +40%
Contains more ZincZinc +17.1%
Contains more PhosphorusPhosphorus +22.5%
Contains more SeleniumSelenium +457.1%
Contains more MagnesiumMagnesium +130%
Contains more PotassiumPotassium +89%
Contains more IronIron +42.9%
Contains less SodiumSodium -67.5%
Contains more ManganeseManganese +135%

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin CVitamin C +398%
Contains more Vitamin AVitamin A +1900%
Contains more Vitamin EVitamin E +2900%
Contains more Vitamin B1Vitamin B1 +109.7%
Contains more Vitamin B2Vitamin B2 +157.5%
Contains more Vitamin B3Vitamin B3 +210.8%
Contains more Vitamin KVitamin K +39900%
Contains more FolateFolate +23.9%
Contains more CholineCholine +248.3%
Contains more Vitamin B6Vitamin B6 +235%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.155mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Asparagus, frozen, cooked, boiled, drained, with salt Beetroot DV% diff.
Vitamin K 80µg 0.2µg 67%
Vitamin C 24.4mg 4.9mg 22%
Manganese 0.14mg 0.329mg 8%
Vitamin E 1.2mg 0.04mg 8%
Folate 135µg 109µg 7%
Sodium 240mg 78mg 7%
Selenium 3.9µg 0.7µg 6%
Potassium 172mg 325mg 5%
Vitamin B2 0.103mg 0.04mg 5%
Fiber 1.6g 2.8g 5%
Vitamin B6 0.02mg 0.067mg 4%
Vitamin A 40µg 2µg 4%
Vitamin B3 1.038mg 0.334mg 4%
Vitamin B1 0.065mg 0.031mg 3%
Copper 0.105mg 0.075mg 3%
Iron 0.56mg 0.8mg 3%
Magnesium 10mg 23mg 3%
Carbs 1.92g 9.56g 3%
Choline 20.9mg 6mg 3%
Protein 2.95g 1.61g 3%
Polyunsaturated fat 0.185g 0.06g 1%
Calories 18kcal 43kcal 1%
Phosphorus 49mg 40mg 1%
Zinc 0.41mg 0.35mg 1%
Fats 0.42g 0.17g 0%
Net carbs 0.32g 6.76g N/A
Calcium 18mg 16mg 0%
Sugar 0.32g 6.76g N/A
Vitamin B5 0.158mg 0.155mg 0%
Saturated fat 0.096g 0.027g 0%
Monounsaturated fat 0.013g 0.032g 0%
Tryptophan 0.029mg 0.019mg 0%
Threonine 0.082mg 0.047mg 0%
Isoleucine 0.109mg 0.048mg 0%
Leucine 0.128mg 0.068mg 0%
Lysine 0.14mg 0.058mg 0%
Methionine 0.028mg 0.018mg 0%
Phenylalanine 0.07mg 0.046mg 0%
Valine 0.114mg 0.056mg 0%
Histidine 0.046mg 0.021mg 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
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more ProteinProtein +83.2%
Contains more FatsFats +147.1%
Contains more CarbsCarbs +397.9%
Contains more OtherOther +77%
~equal in Water ~87.58g

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
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Poly. FatPolyunsaturated fat +208.3%
Contains less Sat. FatSaturated fat -71.9%
Contains more Mono. FatMonounsaturated fat +146.2%

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, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168494/nutrients
  2. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.