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  6. Carrot vs. Garden asparagus

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
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.
Carrot
Carrot
2
:
8
Garden asparagus
Garden asparagus
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%
Contains more Manganese +10.5%
Contains more Selenium +2200%
Carrot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
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%
Contains more Manganese +10.5%
Contains more Selenium +2200%

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.
Carrot
Carrot
4
:
6
Garden asparagus
Garden asparagus
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
Carrot
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%
Garden asparagus
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
Carrot
3
:
2
Garden asparagus
Garden asparagus
Contains more Fats +100%
Contains more Carbs +146.9%
Contains more Other +65.5%
Contains more Protein +136.6%
Equal in Water - 93.22
Carrot
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Garden asparagus
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 Fats +100%
Contains more Carbs +146.9%
Contains more Other +65.5%
Contains more Protein +136.6%
Equal in Water - 93.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
Carrot
3
:
0
Garden asparagus
Garden asparagus
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +134%
Equal in Saturated Fat - 0.04
Carrot
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +134%
Equal in Saturated Fat - 0.04

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Carrot
Carrot
2
:
2
Garden asparagus
Garden asparagus
Contains more Starch +∞%
Contains more Sucrose +1460.9%
Contains more Glucose +10.2%
Contains more Fructose +81.8%
Carrot
23% 58% 10% 9%
Starch: 1.43 g
Sucrose: 3.59 g
Glucose: 0.59 g
Fructose: 0.55 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Garden asparagus
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +1460.9%
Contains more Glucose +10.2%
Contains more Fructose +81.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Carrot Garden asparagus
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol 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 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
Manganese 0.143mg 0.158mg Garden asparagus
Selenium 0.1µg 2.3µg Garden asparagus
Vitamin A 16706IU 756IU Carrot
Vitamin A RAE 835µg 38µg Carrot
Vitamin E 0.66mg 1.13mg Garden asparagus
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 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
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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
98%
Carrot
29%
Garden asparagus
Minerals Daily Need Coverage Score
12%
Carrot
25%
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 richer in minerals?
Garden asparagus
Garden asparagus is relatively richer in minerals
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 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

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. 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.