Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Cassava vs Garden asparagus - In-Depth Nutrition Comparison

Compare

A recap on differences between Cassava and Garden asparagus

  • Cassava has more Vitamin C, and Manganese, however Garden asparagus is higher in Vitamin K, Iron, Copper, Vitamin B2, Vitamin E , and Folate.
  • Garden asparagus covers your daily Vitamin K needs 33% more than Cassava.
  • Garden asparagus contains 4 times less Vitamin C than Cassava. Cassava contains 20.6mg of Vitamin C, while Garden asparagus contains 5.6mg.

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

Infographic

Cassava 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +50%
Contains more Potassium +34.2%
Contains more Calcium +50%
Contains more Iron +692.6%
Contains more Phosphorus +92.6%
Contains less Sodium -85.7%
Contains more Zinc +58.8%
Contains more Copper +89%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 15% 12% 24% 2% 10% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Contains more Magnesium +50%
Contains more Potassium +34.2%
Contains more Calcium +50%
Contains more Iron +692.6%
Contains more Phosphorus +92.6%
Contains less Sodium -85.7%
Contains more Zinc +58.8%
Contains more Copper +89%

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 +267.9%
Contains more Vitamin A +5715.4%
Contains more Vitamin E +494.7%
Contains more Vitamin B1 +64.4%
Contains more Vitamin B2 +193.8%
Contains more Vitamin B3 +14.5%
Contains more Vitamin B5 +156.1%
Contains more Folate +92.6%
Contains more Vitamin K +2089.5%
Equal in Vitamin B6 - 0.091
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
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 +267.9%
Contains more Vitamin A +5715.4%
Contains more Vitamin E +494.7%
Contains more Vitamin B1 +64.4%
Contains more Vitamin B2 +193.8%
Contains more Vitamin B3 +14.5%
Contains more Vitamin B5 +156.1%
Contains more Folate +92.6%
Contains more Vitamin K +2089.5%
Equal in Vitamin B6 - 0.091

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

All nutrients comparison - raw data values

Nutrient Cassava Garden asparagus Opinion
Net carbs 36.26g 1.78g Cassava
Protein 1.36g 2.2g Garden asparagus
Fats 0.28g 0.12g Cassava
Carbs 38.06g 3.88g Cassava
Calories 160kcal 20kcal Cassava
Starch g g
Fructose g 1g Garden asparagus
Sugar 1.7g 1.88g Cassava
Fiber 1.8g 2.1g Garden asparagus
Calcium 16mg 24mg Garden asparagus
Iron 0.27mg 2.14mg Garden asparagus
Magnesium 21mg 14mg Cassava
Phosphorus 27mg 52mg Garden asparagus
Potassium 271mg 202mg Cassava
Sodium 14mg 2mg Garden asparagus
Zinc 0.34mg 0.54mg Garden asparagus
Copper 0.1mg 0.189mg Garden asparagus
Vitamin A 13IU 756IU Garden asparagus
Vitamin E 0.19mg 1.13mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.6mg 5.6mg Cassava
Vitamin B1 0.087mg 0.143mg Garden asparagus
Vitamin B2 0.048mg 0.141mg Garden asparagus
Vitamin B3 0.854mg 0.978mg Garden asparagus
Vitamin B5 0.107mg 0.274mg Garden asparagus
Vitamin B6 0.088mg 0.091mg Garden asparagus
Folate 27µg 52µg Garden asparagus
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 41.6µg Garden asparagus
Tryptophan 0.019mg 0.027mg Garden asparagus
Threonine 0.028mg 0.084mg Garden asparagus
Isoleucine 0.027mg 0.075mg Garden asparagus
Leucine 0.039mg 0.128mg Garden asparagus
Lysine 0.044mg 0.104mg Garden asparagus
Methionine 0.011mg 0.031mg Garden asparagus
Phenylalanine 0.026mg 0.075mg Garden asparagus
Valine 0.035mg 0.115mg Garden asparagus
Histidine 0.02mg 0.049mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.074g 0.04g Garden asparagus
Monounsaturated Fat 0.075g 0g Cassava
Polyunsaturated fat 0.048g 0.05g Garden asparagus

Which food is preferable for your diet?

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

People also compare

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
14
Cassava
29
Garden asparagus
Mineral Summary Score
14
Cassava
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
8%
Cassava
13%
Garden asparagus
Carbohydrates
38%
Cassava
4%
Garden asparagus
Fats
1%
Cassava
1%
Garden asparagus

Comparison summary

Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.034g)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 62)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 0.18g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $3.8)
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.

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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.