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  6. Chicken soup vs. Asparagus

Chicken soup vs. Asparagus — In-Depth Nutrition Comparison

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Summary of differences between chicken soup and asparagus

  • The amount of vitamin K, iron, vitamin A, copper, folate, vitamin B1, fiber, vitamin E, and vitamin C in asparagus is higher than in chicken soup.
  • Asparagus covers your daily need for vitamin K, 35% more than chicken soup.
  • Chicken soup contains 72 times more sodium than asparagus. While chicken soup contains 143mg 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 soup is 52.

These are the specific foods used in this comparison Soup, stock, chicken, home-prepared and Asparagus, raw.

Infographic

Chicken soup 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 2.9% 0.9% 9.3% 7.9% 18% 3.8% 12% 19% 0% 12%
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 +250%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +92.4%
Contains more IronIron +919%
Contains more CopperCopper +250%
Contains more ZincZinc +285.7%
Contains more PhosphorusPhosphorus +92.6%
Contains less SodiumSodium -98.6%
~equal in Selenium ~2.3µg

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 0.67% 0.33% 0.6% 0% 8.8% 20% 30% 0% 14% 0% 0.5% 3.8% 5%
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 B3Vitamin B3 +62%
Contains more Vitamin CVitamin C +2700%
Contains more Vitamin AVitamin A +3700%
Contains more Vitamin EVitamin E +3666.7%
Contains more Vitamin B1Vitamin B1 +308.6%
Contains more Vitamin B2Vitamin B2 +65.9%
Contains more Vitamin B6Vitamin B6 +49.2%
Contains more Vitamin KVitamin K +20700%
Contains more FolateFolate +940%
Contains more CholineCholine +73.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chicken soup Asparagus DV% diff.
Vitamin K 0.2µg 41.6µg 35%
Iron 0.21mg 2.14mg 24%
Copper 0.054mg 0.189mg 15%
Folate 5µg 52µg 12%
Vitamin B1 0.035mg 0.143mg 9%
Fiber 0g 2.1g 8%
Vitamin E 0.03mg 1.13mg 7%
Manganese 0.158mg 7%
Sodium 143mg 2mg 6%
Vitamin C 0.2mg 5.6mg 6%
Vitamin B5 0.274mg 5%
Vitamin B3 1.584mg 0.978mg 4%
Vitamin B2 0.085mg 0.141mg 4%
Vitamin A 1µg 38µg 4%
Phosphorus 27mg 52mg 4%
Zinc 0.14mg 0.54mg 4%
Potassium 105mg 202mg 3%
Magnesium 4mg 14mg 2%
Vitamin B6 0.061mg 0.091mg 2%
Fats 1.2g 0.12g 2%
Calcium 3mg 24mg 2%
Polyunsaturated fat 0.213g 0.05g 1%
Choline 9.2mg 16mg 1%
Monounsaturated fat 0.582g 0g 1%
Saturated fat 0.321g 0.04g 1%
Calories 36kcal 20kcal 1%
Protein 2.52g 2.2g 1%
Cholesterol 3mg 0mg 1%
Fructose 1g 1%
Carbs 3.53g 3.88g 0%
Net carbs 3.53g 1.78g N/A
Sugar 1.58g 1.88g N/A
Selenium 2.2µg 2.3µg 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.52 g
Fats: 1.2 g
Carbs: 3.53 g
Water: 92.15 g
Other: 0.6 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 +14.5%
Contains more FatsFats +900%
~equal in Carbs ~3.88g
~equal in Water ~93.22g
~equal in Other ~0.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 52% 19%
Saturated fat: Sat. Fat 0.321 g
Monounsaturated fat: Mono. Fat 0.582 g
Polyunsaturated fat: Poly. Fat 0.213 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 +326%
Contains less Sat. FatSaturated fat -87.5%

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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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172884/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.