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Broccoli vs Garden asparagus - In-Depth Nutrition Comparison

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Differences between Broccoli and Garden asparagus

  • Broccoli is higher in Vitamin C, Vitamin K, Vitamin B6, and Vitamin B5, however Garden asparagus is richer in Iron, Copper, and Vitamin B1.
  • Broccoli's daily need coverage for Vitamin C is 93% higher.
  • Broccoli has 2 times more Vitamin K than Garden asparagus. While Broccoli has 101.6µg of Vitamin K, Garden asparagus has only 41.6µg.

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

Infographic

Broccoli 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 Calcium +95.8%
Contains more Magnesium +50%
Contains more Phosphorus +26.9%
Contains more Potassium +56.4%
Contains more Iron +193.2%
Contains less Sodium -93.9%
Contains more Zinc +31.7%
Contains more Copper +285.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 15% 29% 28% 5% 12% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Contains more Calcium +95.8%
Contains more Magnesium +50%
Contains more Phosphorus +26.9%
Contains more Potassium +56.4%
Contains more Iron +193.2%
Contains less Sodium -93.9%
Contains more Zinc +31.7%
Contains more Copper +285.7%

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 Vitamin C +1492.9%
Contains more Vitamin B5 +109.1%
Contains more Vitamin B6 +92.3%
Contains more Folate +21.2%
Contains more Vitamin K +144.2%
Contains more Vitamin A +21.3%
Contains more Vitamin E +44.9%
Contains more Vitamin B1 +101.4%
Contains more Vitamin B2 +20.5%
Contains more Vitamin B3 +53.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
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 Vitamin C +1492.9%
Contains more Vitamin B5 +109.1%
Contains more Vitamin B6 +92.3%
Contains more Folate +21.2%
Contains more Vitamin K +144.2%
Contains more Vitamin A +21.3%
Contains more Vitamin E +44.9%
Contains more Vitamin B1 +101.4%
Contains more Vitamin B2 +20.5%
Contains more Vitamin B3 +53.1%

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.
Broccoli Garden asparagus
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Broccoli Garden asparagus Opinion
Net carbs 4.04g 1.78g Broccoli
Protein 2.82g 2.2g Broccoli
Fats 0.37g 0.12g Broccoli
Carbs 6.64g 3.88g Broccoli
Calories 34kcal 20kcal Broccoli
Starch 0g g Broccoli
Fructose 0.68g 1g Garden asparagus
Sugar 1.7g 1.88g Broccoli
Fiber 2.6g 2.1g Broccoli
Calcium 47mg 24mg Broccoli
Iron 0.73mg 2.14mg Garden asparagus
Magnesium 21mg 14mg Broccoli
Phosphorus 66mg 52mg Broccoli
Potassium 316mg 202mg Broccoli
Sodium 33mg 2mg Garden asparagus
Zinc 0.41mg 0.54mg Garden asparagus
Copper 0.049mg 0.189mg Garden asparagus
Vitamin A 623IU 756IU Garden asparagus
Vitamin E 0.78mg 1.13mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 89.2mg 5.6mg Broccoli
Vitamin B1 0.071mg 0.143mg Garden asparagus
Vitamin B2 0.117mg 0.141mg Garden asparagus
Vitamin B3 0.639mg 0.978mg Garden asparagus
Vitamin B5 0.573mg 0.274mg Broccoli
Vitamin B6 0.175mg 0.091mg Broccoli
Folate 63µg 52µg Broccoli
Vitamin B12 0µg 0µg
Vitamin K 101.6µg 41.6µg Broccoli
Tryptophan 0.033mg 0.027mg Broccoli
Threonine 0.088mg 0.084mg Broccoli
Isoleucine 0.079mg 0.075mg Broccoli
Leucine 0.129mg 0.128mg Broccoli
Lysine 0.135mg 0.104mg Broccoli
Methionine 0.038mg 0.031mg Broccoli
Phenylalanine 0.117mg 0.075mg Broccoli
Valine 0.125mg 0.115mg Broccoli
Histidine 0.059mg 0.049mg Broccoli
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.039g 0.04g Broccoli
Monounsaturated Fat 0.011g 0g Broccoli
Polyunsaturated fat 0.038g 0.05g Garden asparagus

Which food is preferable for your diet?

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

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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
65
Broccoli
29
Garden asparagus
Mineral Summary Score
18
Broccoli
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
17%
Broccoli
13%
Garden asparagus
Carbohydrates
7%
Broccoli
4%
Garden asparagus
Fats
2%
Broccoli
1%
Garden asparagus

Comparison summary

Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 31mg)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 0.18g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.001g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $3.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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.
Which food is richer in vitamins?
?
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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.