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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 RAE, however Garden asparagus is higher in Vitamin K, Iron, Copper, Folate, Vitamin B1, and Vitamin B2.
  • Carrot covers your daily Vitamin A RAE 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 Phosphorus +48.6%
Contains less Sodium -97.1%
Contains more Zinc +125%
Contains more Copper +320%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 12% 9% 15% 29% 9% 7% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Contains more Calcium +37.5%
Contains more Potassium +58.4%
Contains more Iron +613.3%
Contains more Magnesium +16.7%
Contains more Phosphorus +48.6%
Contains less Sodium -97.1%
Contains more Zinc +125%
Contains more Copper +320%

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

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

All nutrients comparison - raw data values

Nutrient Carrot Garden asparagus Opinion
Net carbs 6.78g 1.78g Carrot
Protein 0.93g 2.2g Garden asparagus
Fats 0.24g 0.12g Carrot
Carbs 9.58g 3.88g Carrot
Calories 41kcal 20kcal Carrot
Starch 1.43g g Carrot
Fructose 0.55g 1g Garden asparagus
Sugar 4.74g 1.88g Garden asparagus
Fiber 2.8g 2.1g Carrot
Calcium 33mg 24mg Carrot
Iron 0.3mg 2.14mg Garden asparagus
Magnesium 12mg 14mg Garden asparagus
Phosphorus 35mg 52mg Garden asparagus
Potassium 320mg 202mg Carrot
Sodium 69mg 2mg Garden asparagus
Zinc 0.24mg 0.54mg Garden asparagus
Copper 0.045mg 0.189mg Garden asparagus
Vitamin A 16706IU 756IU Carrot
Vitamin E 0.66mg 1.13mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.9mg 5.6mg Carrot
Vitamin B1 0.066mg 0.143mg Garden asparagus
Vitamin B2 0.058mg 0.141mg Garden asparagus
Vitamin B3 0.983mg 0.978mg Carrot
Vitamin B5 0.273mg 0.274mg Garden asparagus
Vitamin B6 0.138mg 0.091mg Carrot
Folate 19µg 52µg Garden asparagus
Vitamin B12 0µg 0µg
Vitamin K 13.2µg 41.6µg Garden asparagus
Tryptophan 0.012mg 0.027mg Garden asparagus
Threonine 0.191mg 0.084mg Carrot
Isoleucine 0.077mg 0.075mg Carrot
Leucine 0.102mg 0.128mg Garden asparagus
Lysine 0.101mg 0.104mg Garden asparagus
Methionine 0.02mg 0.031mg Garden asparagus
Phenylalanine 0.061mg 0.075mg Garden asparagus
Valine 0.069mg 0.115mg Garden asparagus
Histidine 0.04mg 0.049mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.037g 0.04g Carrot
Monounsaturated Fat 0.014g 0g Carrot
Polyunsaturated fat 0.117g 0.05g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carrot 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
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

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.

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.