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Beetroot vs Garden asparagus - In-Depth Nutrition Comparison

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Differences between Beetroot and Garden asparagus

  • Beetroot is higher in Folate, and Manganese, however Garden asparagus is richer in Vitamin K, Iron, Copper, Vitamin B1, Vitamin B2, and Vitamin E .
  • Garden asparagus's daily need coverage for Vitamin K is 35% higher.
  • Beetroot has 2 times more Folate than Garden asparagus. While Beetroot has 109µg of Folate, Garden asparagus has only 52µg.

The food types used in this comparison are Beets, raw and Asparagus, raw.

Infographic

Beetroot vs Garden asparagus 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +60.9%
Contains more Magnesium +64.3%
Contains more Iron +167.5%
Contains more Calcium +50%
Contains more Copper +152%
Contains more Zinc +54.3%
Contains more Phosphorus +30%
Contains less Sodium -97.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 5% 29% 17% 25% 10% 18% 11%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Contains more Potassium +60.9%
Contains more Magnesium +64.3%
Contains more Iron +167.5%
Contains more Calcium +50%
Contains more Copper +152%
Contains more Zinc +54.3%
Contains more Phosphorus +30%
Contains less Sodium -97.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Folate +109.6%
Contains more Vitamin C +14.3%
Contains more Vitamin A +2190.9%
Contains more Vitamin E +2725%
Contains more Vitamin B1 +361.3%
Contains more Vitamin B2 +252.5%
Contains more Vitamin B3 +192.8%
Contains more Vitamin B5 +76.8%
Contains more Vitamin B6 +35.8%
Contains more Vitamin K +20700%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 17% 2% 1% 0% 8% 10% 7% 10% 16% 0% 1% 82%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
Contains more Folate +109.6%
Contains more Vitamin C +14.3%
Contains more Vitamin A +2190.9%
Contains more Vitamin E +2725%
Contains more Vitamin B1 +361.3%
Contains more Vitamin B2 +252.5%
Contains more Vitamin B3 +192.8%
Contains more Vitamin B5 +76.8%
Contains more Vitamin B6 +35.8%
Contains more Vitamin K +20700%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Beetroot
29
Garden asparagus
Mineral Summary Score
18
Beetroot
27
Garden asparagus

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
10%
Beetroot
13%
Garden asparagus
Carbohydrates
10%
Beetroot
4%
Garden asparagus
Fats
1%
Beetroot
1%
Garden asparagus

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Beetroot Garden asparagus
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Garden asparagus
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 4.88g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 76mg)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Beetroot
Beetroot is cheaper (difference - $3.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Beetroot Garden asparagus Opinion
Calories 43 20 Beetroot
Protein 1.61 2.2 Garden asparagus
Fats 0.17 0.12 Beetroot
Vitamin C 4.9 5.6 Garden asparagus
Net carbs 6.760000228881836 1.7799999713897705 Beetroot
Carbs 9.56 3.88 Beetroot
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 2.14 Garden asparagus
Calcium 16 24 Garden asparagus
Potassium 325 202 Beetroot
Magnesium 23 14 Beetroot
Sugar 6.76 1.88 Garden asparagus
Fiber 2.8 2.1 Beetroot
Copper 0.075 0.189 Garden asparagus
Zinc 0.35 0.54 Garden asparagus
Starch
Phosphorus 40 52 Garden asparagus
Sodium 78 2 Garden asparagus
Vitamin A 33 756 Garden asparagus
Vitamin E 0.04 1.13 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.031 0.143 Garden asparagus
Vitamin B2 0.04 0.141 Garden asparagus
Vitamin B3 0.334 0.978 Garden asparagus
Vitamin B5 0.155 0.274 Garden asparagus
Vitamin B6 0.067 0.091 Garden asparagus
Vitamin B12 0 0
Vitamin K 0.2 41.6 Garden asparagus
Folate 109 52 Beetroot
Trans Fat 0 0
Saturated Fat 0.027 0.04 Beetroot
Monounsaturated Fat 0.032 0 Beetroot
Polyunsaturated fat 0.06 0.05 Beetroot
Tryptophan 0.019 0.027 Garden asparagus
Threonine 0.047 0.084 Garden asparagus
Isoleucine 0.048 0.075 Garden asparagus
Leucine 0.068 0.128 Garden asparagus
Lysine 0.058 0.104 Garden asparagus
Methionine 0.018 0.031 Garden asparagus
Phenylalanine 0.046 0.075 Garden asparagus
Valine 0.056 0.115 Garden asparagus
Histidine 0.021 0.049 Garden asparagus
Fructose 1 Garden asparagus

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/nutrients
  2. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.