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Chicken sandwich vs. Asparagus — In-Depth Nutrition Comparison

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Summary of differences between chicken sandwich and asparagus

  • Chicken sandwich has more vitamin B3, selenium, vitamin B6, phosphorus, vitamin B5, and vitamin B2, while asparagus has more vitamin K, vitamin A, and copper.
  • Chicken sandwich covers your daily need for vitamin B3, 42% more than asparagus.
  • Chicken sandwich contains 377 times more sodium than asparagus. While chicken sandwich contains 753mg of sodium, asparagus contains only 2mg.
  • Asparagus has a lower glycemic index. The glycemic index of asparagus is 32, while the glycemic index of chicken sandwich is 74.

These are the specific foods used in this comparison Fast foods, chicken fillet sandwich, plain with pickles and Asparagus, raw.

Infographic

Chicken sandwich vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 17% 22% 66% 22% 17% 79% 98% 29% 109%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +71.4%
Contains more CalciumCalcium +141.7%
Contains more PotassiumPotassium +21.3%
Contains more ZincZinc +13%
Contains more PhosphorusPhosphorus +255.8%
Contains more ManganeseManganese +38.6%
Contains more SeleniumSelenium +765.2%
Contains more IronIron +20.9%
Contains more CopperCopper +182.1%
Contains less SodiumSodium -99.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.7% 1% 48% 1.5% 58% 69% 145% 72% 88% 16% 21% 35% 19%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin EVitamin E +113.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +60.8%
Contains more Vitamin B2Vitamin B2 +112.8%
Contains more Vitamin B3Vitamin B3 +689.4%
Contains more Vitamin B5Vitamin B5 +338%
Contains more Vitamin B6Vitamin B6 +320.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +120.6%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin AVitamin A +1166.7%
Contains more Vitamin KVitamin K +389.4%
Contains more FolateFolate +10.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 11% 21% 49% 3%
Protein: 16.28 g
Fats: 11.19 g
Carbs: 20.89 g
Water: 48.94 g
Other: 2.7 g
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 ProteinProtein +640%
Contains more FatsFats +9225%
Contains more CarbsCarbs +438.4%
Contains more OtherOther +365.5%
Contains more WaterWater +90.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 46% 32%
Saturated fat: Sat. Fat 2.123 g
Monounsaturated fat: Mono. Fat 4.481 g
Polyunsaturated fat: Poly. Fat 3.177 g
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +6254%
Contains less Sat. FatSaturated fat -98.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
82% 6% 4% 5% 4%
Starch: 16.5 g
Sucrose: 1.15 g
Glucose: 0.79 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0.73 g
Galactose: 0 g
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 StarchStarch +∞%
Contains more SucroseSucrose +400%
Contains more GlucoseGlucose +21.5%
Contains more MaltoseMaltose +∞%
~equal in Fructose ~1g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chicken sandwich Asparagus
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Chicken sandwich Asparagus DV% diff.
Vitamin B3 7.72mg 0.978mg 42%
Sodium 753mg 2mg 33%
Selenium 19.9µg 2.3µg 32%
Protein 16.28g 2.2g 28%
Vitamin K 8.5µg 41.6µg 28%
Vitamin B6 0.383mg 0.091mg 22%
Polyunsaturated fat 3.177g 0.05g 21%
Vitamin B5 1.2mg 0.274mg 19%
Phosphorus 185mg 52mg 19%
Fats 11.19g 0.12g 17%
Copper 0.067mg 0.189mg 14%
Vitamin B2 0.3mg 0.141mg 12%
Calories 250kcal 20kcal 12%
Cholesterol 35mg 0mg 12%
Monounsaturated fat 4.481g 0g 11%
Saturated fat 2.123g 0.04g 9%
Vitamin E 2.41mg 1.13mg 9%
Starch 16.5g 7%
Vitamin B1 0.23mg 0.143mg 7%
Carbs 20.89g 3.88g 6%
Vitamin C 0.8mg 5.6mg 5%
Iron 1.77mg 2.14mg 5%
Vitamin B12 0.13µg 0µg 5%
Vitamin A 3µg 38µg 4%
Choline 35.3mg 16mg 4%
Fiber 1.4g 2.1g 3%
Calcium 58mg 24mg 3%
Manganese 0.219mg 0.158mg 3%
Magnesium 24mg 14mg 2%
Vitamin D 5IU 0IU 1%
Folate 47µg 52µg 1%
Vitamin D 0.1µg 0µg 1%
Potassium 245mg 202mg 1%
Zinc 0.61mg 0.54mg 1%
Net carbs 19.49g 1.78g N/A
Sugar 3.64g 1.88g N/A
Trans fat 0.03g 0g N/A
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.075mg 0%
Leucine 0.128mg 0%
Lysine 0.104mg 0%
Methionine 0.031mg 0%
Phenylalanine 0.075mg 0%
Valine 0.115mg 0%
Histidine 0.049mg 0%
Fructose 0.97g 1g 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.003g 0g N/A
Omega-3 - ALA 0.197g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.006g 0g N/A
Omega-6 - Linoleic acid 2.884g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken sandwich Asparagus
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
44%
Chicken sandwich
25%
Asparagus
Minerals Daily Need Coverage Score
48%
Chicken sandwich
25%
Asparagus

Comparison summary

Which food is richer in minerals?
Chicken sandwich
Chicken sandwich is relatively richer in minerals
Which food is cheaper?
Chicken sandwich
Chicken sandwich is cheaper (difference - $4)
Which food is richer in vitamins?
Chicken sandwich
Chicken sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Asparagus
Asparagus is lower in Cholesterol (difference - 35mg)
Which food is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 1.76g)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 751mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 2.083g)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 42)

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. Chicken sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170295/nutrients
  2. 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.