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

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 A +2190.9%
Contains more Vitamin E +2725%
Contains more Vitamin C +14.3%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Folate +109.6%
Contains more Vitamin A +2190.9%
Contains more Vitamin E +2725%
Contains more Vitamin C +14.3%
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%

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

All nutrients comparison - raw data values

Nutrient Beetroot Garden asparagus Opinion
Net carbs 6.76g 1.78g Beetroot
Protein 1.61g 2.2g Garden asparagus
Fats 0.17g 0.12g Beetroot
Carbs 9.56g 3.88g Beetroot
Calories 43kcal 20kcal Beetroot
Starch g g
Fructose g 1g Garden asparagus
Sugar 6.76g 1.88g Garden asparagus
Fiber 2.8g 2.1g Beetroot
Calcium 16mg 24mg Garden asparagus
Iron 0.8mg 2.14mg Garden asparagus
Magnesium 23mg 14mg Beetroot
Phosphorus 40mg 52mg Garden asparagus
Potassium 325mg 202mg Beetroot
Sodium 78mg 2mg Garden asparagus
Zinc 0.35mg 0.54mg Garden asparagus
Copper 0.075mg 0.189mg Garden asparagus
Vitamin A 33IU 756IU Garden asparagus
Vitamin E 0.04mg 1.13mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.9mg 5.6mg Garden asparagus
Vitamin B1 0.031mg 0.143mg Garden asparagus
Vitamin B2 0.04mg 0.141mg Garden asparagus
Vitamin B3 0.334mg 0.978mg Garden asparagus
Vitamin B5 0.155mg 0.274mg Garden asparagus
Vitamin B6 0.067mg 0.091mg Garden asparagus
Folate 109µg 52µg Beetroot
Vitamin B12 0µg 0µg
Vitamin K 0.2µg 41.6µg Garden asparagus
Tryptophan 0.019mg 0.027mg Garden asparagus
Threonine 0.047mg 0.084mg Garden asparagus
Isoleucine 0.048mg 0.075mg Garden asparagus
Leucine 0.068mg 0.128mg Garden asparagus
Lysine 0.058mg 0.104mg Garden asparagus
Methionine 0.018mg 0.031mg Garden asparagus
Phenylalanine 0.046mg 0.075mg Garden asparagus
Valine 0.056mg 0.115mg Garden asparagus
Histidine 0.021mg 0.049mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.04g Beetroot
Monounsaturated Fat 0.032g 0g Beetroot
Polyunsaturated fat 0.06g 0.05g Beetroot

Which food is preferable for your diet?

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

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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

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.

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.