Crackers vs. Asparagus — In-Depth Nutrition Comparison
Compare
Significant differences between crackers and asparagus
- Crackers have more phosphorus, vitamin B2, iron, vitamin K, vitamin B1, vitamin B3, and manganese; however, asparagus is richer in vitamin A.
- Crackers cover your daily sodium needs 31% more than asparagus.
- Asparagus has 139 times less saturated fat than crackers. Crackers have 5.562g of saturated fat, while asparagus has 0.04g.
- Asparagus contains less sodium.
- Crackers have a higher glycemic index. The glycemic index of crackers is 63, while the glycemic index of asparagus is 32.
Specific food types used in this comparison are Crackers, standard snack-type, regular and Asparagus, raw.
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.
| Contains more MagnesiumMagnesium | +28.6% |
| Contains more CalciumCalcium | +400% |
| Contains more IronIron | +88.3% |
| Contains more PhosphorusPhosphorus | +376.9% |
| Contains more ManganeseManganese | +210.8% |
| Contains more SeleniumSelenium | +191.3% |
| Contains more PotassiumPotassium | +71.2% |
| Contains more CopperCopper | +81.7% |
| Contains more ZincZinc | +10.2% |
| 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.
| Contains more Vitamin EVitamin E | +168.1% |
| Contains more Vitamin B1Vitamin B1 | +190.9% |
| Contains more Vitamin B2Vitamin B2 | +223.4% |
| Contains more Vitamin B3Vitamin B3 | +345% |
| Contains more Vitamin B5Vitamin B5 | +52.2% |
| Contains more Vitamin KVitamin K | +66.6% |
| Contains more FolateFolate | +76.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +44.4% |
| Contains more CholineCholine | +66.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 13.137g | 0.05g | 87% |
| Fats | 26.43g | 0.12g | 40% |
| Sodium | 726mg | 2mg | 31% |
| Phosphorus | 248mg | 52mg | 28% |
| Calories | 510kcal | 20kcal | 25% |
| Saturated fat | 5.562g | 0.04g | 25% |
| Vitamin B2 | 0.456mg | 0.141mg | 24% |
| Iron | 4.03mg | 2.14mg | 24% |
| Vitamin K | 69.3µg | 41.6µg | 23% |
| Vitamin B1 | 0.416mg | 0.143mg | 23% |
| Vitamin B3 | 4.352mg | 0.978mg | 21% |
| Starch | 49.69g | 20% | |
| Carbs | 61.3g | 3.88g | 19% |
| Monounsaturated fat | 6.553g | 0g | 16% |
| Manganese | 0.491mg | 0.158mg | 14% |
| Vitamin E | 3.03mg | 1.13mg | 13% |
| Calcium | 120mg | 24mg | 10% |
| Folate | 92µg | 52µg | 10% |
| Copper | 0.104mg | 0.189mg | 9% |
| Protein | 6.64g | 2.2g | 9% |
| Selenium | 6.7µg | 2.3µg | 8% |
| Vitamin C | 0mg | 5.6mg | 6% |
| Vitamin A | 0µg | 38µg | 4% |
| Vitamin B5 | 0.417mg | 0.274mg | 3% |
| Potassium | 118mg | 202mg | 2% |
| Vitamin B6 | 0.063mg | 0.091mg | 2% |
| Fructose | 0.29g | 1g | 1% |
| Fiber | 2.3g | 2.1g | 1% |
| Choline | 9.6mg | 16mg | 1% |
| Magnesium | 18mg | 14mg | 1% |
| Net carbs | 59g | 1.78g | N/A |
| Sugar | 8.18g | 1.88g | N/A |
| Zinc | 0.49mg | 0.54mg | 0% |
| Trans fat | 1.076g | 0g | N/A |
| Tryptophan | 0.084mg | 0.027mg | 0% |
| Threonine | 0.193mg | 0.084mg | 0% |
| Isoleucine | 0.246mg | 0.075mg | 0% |
| Leucine | 0.471mg | 0.128mg | 0% |
| Lysine | 0.103mg | 0.104mg | 0% |
| Methionine | 0.112mg | 0.031mg | 0% |
| Phenylalanine | 0.331mg | 0.075mg | 0% |
| Valine | 0.294mg | 0.115mg | 0% |
| Histidine | 0.145mg | 0.049mg | 0% |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | 0g | N/A |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +201.8% |
| Contains more FatsFats | +21925% |
| Contains more CarbsCarbs | +1479.9% |
| Contains more OtherOther | +329.3% |
| Contains more WaterWater | +2868.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +26174% |
| Contains less Sat. FatSaturated fat | -99.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +2921.7% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GlucoseGlucose | +38.3% |
| Contains more FructoseFructose | +244.8% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
