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  6. Wheat Bread vs. Asparagus

Wheat Bread vs. Asparagus — In-Depth Nutrition Comparison

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What are the main differences between wheat Bread and asparagus?

  • Wheat Bread is richer in selenium, manganese, vitamin B3, vitamin B1, iron, phosphorus, and vitamin B2, yet asparagus is richer in vitamin K and vitamin A.
  • Wheat Bread's daily need coverage for selenium is 57% higher.
  • Wheat Bread has 301 times more sodium than asparagus. Wheat Bread has 601mg of sodium, while asparagus has 2mg.
  • Asparagus has a lower glycemic index than wheat Bread.

We used Bread, wheat, toasted and Asparagus, raw types in this comparison.

Infographic

Wheat Bread vs 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" 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +321.4%
Contains more CalciumCalcium +587.5%
Contains more IronIron +91.1%
Contains more ZincZinc +172.2%
Contains more PhosphorusPhosphorus +261.5%
Contains more ManganeseManganese +771.5%
Contains more SeleniumSelenium +1352.2%
Contains less SodiumSodium -99.7%
~equal in Potassium ~202mg
~equal in Copper ~0.189mg

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin B1Vitamin B1 +207%
Contains more Vitamin B2Vitamin B2 +170.9%
Contains more Vitamin B3Vitamin B3 +539.1%
Contains more Vitamin B5Vitamin B5 +66.4%
Contains more Vitamin B6Vitamin B6 +68.1%
Contains more FolateFolate +65.4%
Contains more CholineCholine +38.1%
Contains more Vitamin CVitamin C +2700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +370.8%
Contains more Vitamin KVitamin K +629.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Asparagus DV% diff.
Selenium 33.4µg 2.3µg 57%
Manganese 1.377mg 0.158mg 53%
Vitamin B3 6.25mg 0.978mg 33%
Vitamin K 5.7µg 41.6µg 30%
Sodium 601mg 2mg 26%
Vitamin B1 0.439mg 0.143mg 25%
Iron 4.09mg 2.14mg 24%
Protein 12.96g 2.2g 22%
Vitamin B2 0.382mg 0.141mg 19%
Phosphorus 188mg 52mg 19%
Carbs 55.77g 3.88g 17%
Calories 313kcal 20kcal 15%
Calcium 165mg 24mg 14%
Polyunsaturated fat 1.72g 0.05g 11%
Magnesium 59mg 14mg 11%
Fiber 4.7g 2.1g 10%
Folate 86µg 52µg 9%
Zinc 1.47mg 0.54mg 8%
Vitamin E 0.24mg 1.13mg 6%
Vitamin C 0.2mg 5.6mg 6%
Fats 4.27g 0.12g 6%
Vitamin B6 0.153mg 0.091mg 5%
Saturated fat 0.989g 0.04g 4%
Vitamin A 0µg 38µg 4%
Vitamin B5 0.456mg 0.274mg 4%
Monounsaturated fat 1.019g 0g 3%
Copper 0.198mg 0.189mg 1%
Fructose 1g 1%
Choline 22.1mg 16mg 1%
Potassium 223mg 202mg 1%
Net carbs 51.07g 1.78g N/A
Sugar 6.42g 1.88g N/A
Tryptophan 0.092mg 0.027mg 0%
Threonine 0.299mg 0.084mg 0%
Isoleucine 0.258mg 0.075mg 0%
Leucine 0.461mg 0.128mg 0%
Lysine 0.215mg 0.104mg 0%
Methionine 0.105mg 0.031mg 0%
Phenylalanine 0.315mg 0.075mg 0%
Valine 0.31mg 0.115mg 0%
Histidine 0.15mg 0.049mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more ProteinProtein +489.1%
Contains more FatsFats +3458.3%
Contains more CarbsCarbs +1337.4%
Contains more OtherOther +377.6%
Contains more WaterWater +284.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +3340%
Contains less Sat. FatSaturated fat -96%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. 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.