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Carrot vs Garden asparagus - In-Depth Nutrition Comparison

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A recap on differences between Carrot and Garden asparagus

  • Carrot has more Vitamin A, however Garden asparagus is higher in Vitamin K, Iron, Copper, Folate, Vitamin B1, and Vitamin B2.
  • Carrot covers your daily Vitamin A needs 89% more than Garden asparagus.
  • Garden asparagus contains 2 times less Potassium than Carrot. Carrot contains 320mg of Potassium, while Garden asparagus contains 202mg.

Food varieties used in this article are Carrots, raw and Asparagus, raw.

Infographic

Carrot 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 +37.5%
Contains more Potassium +58.4%
Contains more Iron +613.3%
Contains more Magnesium +16.7%
Contains more Copper +320%
Contains more Zinc +125%
Contains more Phosphorus +48.6%
Contains less Sodium -97.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 10% 29% 9% 15% 7% 15% 9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Contains more Calcium +37.5%
Contains more Potassium +58.4%
Contains more Iron +613.3%
Contains more Magnesium +16.7%
Contains more Copper +320%
Contains more Zinc +125%
Contains more Phosphorus +48.6%
Contains less Sodium -97.1%

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
Carrot
4
:
Contains more Vitamin A +2109.8%
Contains more Vitamin B6 +51.6%
Contains more Vitamin E +71.2%
Contains more Vitamin B1 +116.7%
Contains more Vitamin B2 +143.1%
Contains more Vitamin K +215.2%
Contains more Folate +173.7%
Equal in Vitamin C - 5.6
Equal in Vitamin B3 - 0.978
Equal in Vitamin B5 - 0.274
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 1003% 14% 0% 17% 14% 19% 17% 32% 0% 33% 15%
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 Vitamin A +2109.8%
Contains more Vitamin B6 +51.6%
Contains more Vitamin E +71.2%
Contains more Vitamin B1 +116.7%
Contains more Vitamin B2 +143.1%
Contains more Vitamin K +215.2%
Contains more Folate +173.7%
Equal in Vitamin C - 5.6
Equal in Vitamin B3 - 0.978
Equal in Vitamin B5 - 0.274

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
98
Carrot
29
Garden asparagus
Mineral Summary Score
13
Carrot
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
6%
Carrot
13%
Garden asparagus
Carbohydrates
10%
Carrot
4%
Garden asparagus
Fats
1%
Carrot
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.
Carrot Garden asparagus
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carrot 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 - 2.86g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 67mg)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 7)
Which food is lower in Saturated Fat?
Carrot
Carrot is lower in Saturated Fat (difference - 0.003g)
Which food is cheaper?
Carrot
Carrot is cheaper (difference - $3.6)
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.
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.

All nutrients comparison - raw data values

Nutrient Carrot Garden asparagus Opinion
Calories 41 20 Carrot
Protein 0.93 2.2 Garden asparagus
Fats 0.24 0.12 Carrot
Vitamin C 5.9 5.6 Carrot
Net carbs 6.78000020980835 1.7799999713897705 Carrot
Carbs 9.58 3.88 Carrot
Cholesterol 0 0
Vitamin D 0 0
Iron 0.3 2.14 Garden asparagus
Calcium 33 24 Carrot
Potassium 320 202 Carrot
Magnesium 12 14 Garden asparagus
Sugar 4.74 1.88 Garden asparagus
Fiber 2.8 2.1 Carrot
Copper 0.045 0.189 Garden asparagus
Zinc 0.24 0.54 Garden asparagus
Starch 1.43 Carrot
Phosphorus 35 52 Garden asparagus
Sodium 69 2 Garden asparagus
Vitamin A 16706 756 Carrot
Vitamin E 0.66 1.13 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.066 0.143 Garden asparagus
Vitamin B2 0.058 0.141 Garden asparagus
Vitamin B3 0.983 0.978 Carrot
Vitamin B5 0.273 0.274 Garden asparagus
Vitamin B6 0.138 0.091 Carrot
Vitamin B12 0 0
Vitamin K 13.2 41.6 Garden asparagus
Folate 19 52 Garden asparagus
Trans Fat 0 0
Saturated Fat 0.037 0.04 Carrot
Monounsaturated Fat 0.014 0 Carrot
Polyunsaturated fat 0.117 0.05 Carrot
Tryptophan 0.012 0.027 Garden asparagus
Threonine 0.191 0.084 Carrot
Isoleucine 0.077 0.075 Carrot
Leucine 0.102 0.128 Garden asparagus
Lysine 0.101 0.104 Garden asparagus
Methionine 0.02 0.031 Garden asparagus
Phenylalanine 0.061 0.075 Garden asparagus
Valine 0.069 0.115 Garden asparagus
Histidine 0.04 0.049 Garden asparagus
Fructose 0.55 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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.