Cornmeal vs. Asparagus — In-Depth Nutrition Comparison
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Summary of differences between cornmeal and asparagus
- Cornmeal has more folate, vitamin B1, iron, vitamin B3, vitamin B2, selenium, and fiber, while asparagus has more vitamin K, copper, and vitamin A.
- Cornmeal covers your daily need for folate, 39% more than asparagus.
- Cornmeal contains 5 times more vitamin B3 than asparagus. While cornmeal contains 4.968mg of vitamin B3, asparagus contains only 0.978mg.
- Asparagus has a lower glycemic index. The glycemic index of asparagus is 32, while the glycemic index of cornmeal is 68.
These are the specific foods used in this comparison Cornmeal, degermed, enriched, yellow and Asparagus, raw.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +128.6% |
| Contains more IronIron | +103.7% |
| Contains more ZincZinc | +22.2% |
| Contains more PhosphorusPhosphorus | +90.4% |
| Contains more SeleniumSelenium | +356.5% |
| Contains more CalciumCalcium | +700% |
| Contains more PotassiumPotassium | +42.3% |
| Contains more CopperCopper | +148.7% |
| Contains less SodiumSodium | -71.4% |
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.
| Contains more Vitamin B1Vitamin B1 | +285.3% |
| Contains more Vitamin B2Vitamin B2 | +170.9% |
| Contains more Vitamin B3Vitamin B3 | +408% |
| Contains more Vitamin B6Vitamin B6 | +100% |
| Contains more FolateFolate | +301.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +245.5% |
| Contains more Vitamin EVitamin E | +841.7% |
| Contains more Vitamin B5Vitamin B5 | +14.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +86% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 209µg | 52µg | 39% |
| Vitamin K | 0µg | 41.6µg | 35% |
| Vitamin B1 | 0.551mg | 0.143mg | 34% |
| Starch | 73.3g | 30% | |
| Iron | 4.36mg | 2.14mg | 28% |
| Vitamin B3 | 4.968mg | 0.978mg | 25% |
| Carbs | 79.45g | 3.88g | 25% |
| Vitamin B2 | 0.382mg | 0.141mg | 19% |
| Calories | 370kcal | 20kcal | 18% |
| Selenium | 10.5µg | 2.3µg | 15% |
| Copper | 0.076mg | 0.189mg | 13% |
| Protein | 7.11g | 2.2g | 10% |
| Vitamin B6 | 0.182mg | 0.091mg | 7% |
| Fiber | 3.9g | 2.1g | 7% |
| Phosphorus | 99mg | 52mg | 7% |
| Vitamin E | 0.12mg | 1.13mg | 7% |
| Vitamin C | 0mg | 5.6mg | 6% |
| Polyunsaturated fat | 0.828g | 0.05g | 5% |
| Magnesium | 32mg | 14mg | 4% |
| Fats | 1.75g | 0.12g | 3% |
| Vitamin A | 11µg | 38µg | 3% |
| Potassium | 142mg | 202mg | 2% |
| Calcium | 3mg | 24mg | 2% |
| Manganese | 0.174mg | 0.158mg | 1% |
| Zinc | 0.66mg | 0.54mg | 1% |
| Monounsaturated fat | 0.39g | 0g | 1% |
| Saturated fat | 0.22g | 0.04g | 1% |
| Fructose | 0.17g | 1g | 1% |
| Choline | 8.6mg | 16mg | 1% |
| Vitamin B5 | 0.24mg | 0.274mg | 1% |
| Net carbs | 75.55g | 1.78g | N/A |
| Sugar | 1.61g | 1.88g | N/A |
| Sodium | 7mg | 2mg | 0% |
| Tryptophan | 0.038mg | 0.027mg | 0% |
| Threonine | 0.172mg | 0.084mg | 0% |
| Isoleucine | 0.242mg | 0.075mg | 0% |
| Leucine | 1.006mg | 0.128mg | 0% |
| Lysine | 0.105mg | 0.104mg | 0% |
| Methionine | 0.162mg | 0.031mg | 0% |
| Phenylalanine | 0.366mg | 0.075mg | 0% |
| Valine | 0.337mg | 0.115mg | 0% |
| Histidine | 0.172mg | 0.049mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +223.2% |
| Contains more FatsFats | +1358.3% |
| Contains more CarbsCarbs | +1947.7% |
| Contains more WaterWater | +733.8% |
| Contains more OtherOther | +13.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +1556% |
| Contains less Sat. FatSaturated fat | -81.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +195.7% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GlucoseGlucose | +16.1% |
| Contains more FructoseFructose | +488.2% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
