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  6. Asparagus, frozen, unprepared vs. Broccoli

Asparagus, frozen, unprepared vs. Broccoli — In-Depth Nutrition Comparison

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How are asparagus, frozen, unprepared and broccoli different?

  • Asparagus, frozen, unprepared is richer in folate, copper, and vitamin A, while broccoli is higher in vitamin C and vitamin B5.
  • Broccoli covers your daily need for vitamin C, 64% more than asparagus, frozen, unprepared.
  • Asparagus, frozen, unprepared contains 3 times more folate than broccoli. Asparagus, frozen, unprepared contains 191µg of folate, while broccoli contains 63µg.

Asparagus, frozen, unprepared and Broccoli, raw types were used in this article.

Infographic

Asparagus, frozen, unprepared 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 10% 7.5% 22% 27% 46% 16% 27% 1% 26% 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 CopperCopper +179.6%
Contains more ZincZinc +43.9%
Contains less SodiumSodium -75.8%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +88%
Contains more PotassiumPotassium +24.9%
Contains more SeleniumSelenium +47.1%
~equal in Iron ~0.73mg
~equal in Phosphorus ~66mg
~equal in Manganese ~0.21mg

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 106% 16% 0% 0% 30% 30% 23% 11% 26% 0% 0% 143% 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 AVitamin A +51.6%
Contains more Vitamin B1Vitamin B1 +70.4%
Contains more Vitamin B2Vitamin B2 +12%
Contains more Vitamin B3Vitamin B3 +88.1%
Contains more FolateFolate +203.2%
Contains more Vitamin CVitamin C +180.5%
Contains more Vitamin B5Vitamin B5 +211.4%
Contains more Vitamin B6Vitamin B6 +57.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Asparagus, frozen, unprepared Broccoli DV% diff.
Vitamin K 101.6µg 85%
Vitamin C 31.8mg 89.2mg 64%
Folate 191µg 63µg 32%
Copper 0.137mg 0.049mg 10%
Vitamin B5 0.184mg 0.573mg 8%
Lysine 153mg 0.135mg 7%
Vitamin B6 0.111mg 0.175mg 5%
Vitamin E 0.78mg 5%
Vitamin B3 1.202mg 0.639mg 4%
Vitamin B1 0.121mg 0.071mg 4%
Fiber 1.9g 2.6g 3%
Choline 18.7mg 3%
Potassium 253mg 316mg 2%
Zinc 0.59mg 0.41mg 2%
Calcium 25mg 47mg 2%
Magnesium 14mg 21mg 2%
Vitamin A 47µg 31µg 2%
Protein 3.23g 2.82g 1%
Vitamin B2 0.131mg 0.117mg 1%
Calories 24kcal 34kcal 1%
Selenium 1.7µg 2.5µg 1%
Carbs 4.1g 6.64g 1%
Fructose 0.68g 1%
Sodium 8mg 33mg 1%
Fats 0.23g 0.37g 0%
Net carbs 2.2g 4.04g N/A
Iron 0.73mg 0.73mg 0%
Sugar 1.7g N/A
Phosphorus 64mg 66mg 0%
Manganese 0.203mg 0.21mg 0%
Saturated fat 0.052g 0.039g 0%
Monounsaturated fat 0.007g 0.011g 0%
Polyunsaturated fat 0.101g 0.038g 0%
Tryptophan 0.031mg 0.033mg 0%
Threonine 0.09mg 0.088mg 0%
Isoleucine 0.119mg 0.079mg 0%
Leucine 0.14mg 0.129mg 0%
Methionine 0.031mg 0.038mg 0%
Phenylalanine 0.076mg 0.117mg 0%
Valine 0.124mg 0.125mg 0%
Histidine 0.05mg 0.059mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 3.23 g
Fats: 0.23 g
Carbs: 4.1 g
Water: 91.82 g
Other: 0.62 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 ProteinProtein +14.5%
Contains more FatsFats +60.9%
Contains more CarbsCarbs +62%
Contains more OtherOther +40.3%
~equal in Water ~89.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 4% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.101 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 +165.8%
Contains less Sat. FatSaturated fat -25%
Contains more Mono. FatMonounsaturated fat +57.1%

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, unprepared - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169208/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.