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Cream cracker vs. Asparagus — In-Depth Nutrition Comparison

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Important differences between cream cracker and asparagus

  • Cream cracker has more iron, manganese, vitamin B3, folate, vitamin B12, selenium, and vitamin B1; however, asparagus is richer in vitamin K.
  • Cream cracker's daily need coverage for iron is 66% more.
  • Asparagus contains less sodium.
  • Cream cracker has a higher glycemic index. The glycemic index of cream cracker is 65, while the glycemic index of asparagus is 32.

The food varieties used in the comparison are Crackers, cream, GAMESA SABROSAS and Asparagus, raw.

Infographic

Cream cracker vs Asparagus infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
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 +78.6%
Contains more IronIron +244.9%
Contains more ZincZinc +22.2%
Contains more PhosphorusPhosphorus +88.5%
Contains more ManganeseManganese +392.4%
Contains more SeleniumSelenium +313%
Contains more PotassiumPotassium +56.6%
Contains more CopperCopper +70.3%
Contains less SodiumSodium -99.8%
~equal in Calcium ~24mg

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% 0% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
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 +40.7%
Contains more Vitamin B1Vitamin B1 +108.4%
Contains more Vitamin B2Vitamin B2 +70.2%
Contains more Vitamin B3Vitamin B3 +419.4%
Contains more Vitamin B5Vitamin B5 +68.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +186.5%
Contains more Vitamin B6Vitamin B6 +40%
Contains more Vitamin KVitamin K +132.4%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 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 +218.6%
Contains more FatsFats +16875%
Contains more CarbsCarbs +1563.7%
Contains more OtherOther +524.1%
Contains more WaterWater +1994.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 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 +4800%
Contains less Sat. FatSaturated fat -99.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
85% 10% 2%
Starch: 51.87 g
Sucrose: 6.22 g
Glucose: 0.92 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 1.27 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 +2604.3%
Contains more GlucoseGlucose +41.5%
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.
Cream cracker Asparagus
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cream cracker Asparagus DV% diff.
Iron 7.38mg 2.14mg 66%
Sodium 1148mg 2mg 50%
Fats 20.37g 0.12g 31%
Monounsaturated fat 10.625g 0g 27%
Manganese 0.778mg 0.158mg 27%
Vitamin B3 5.08mg 0.978mg 26%
Saturated fat 5.362g 0.04g 24%
Folate 149µg 52µg 24%
Calories 484kcal 20kcal 23%
Starch 51.87g 21%
Vitamin K 17.9µg 41.6µg 20%
Carbs 64.55g 3.88g 20%
Vitamin B12 0.46µg 0µg 19%
Polyunsaturated fat 2.45g 0.05g 16%
Selenium 9.5µg 2.3µg 13%
Vitamin B1 0.298mg 0.143mg 13%
Protein 7.01g 2.2g 10%
Copper 0.111mg 0.189mg 9%
Vitamin B2 0.24mg 0.141mg 8%
Phosphorus 98mg 52mg 7%
Vitamin C 5.6mg 6%
Vitamin B5 0.462mg 0.274mg 4%
Vitamin A 38µg 4%
Choline 16mg 3%
Vitamin E 1.59mg 1.13mg 3%
Magnesium 25mg 14mg 3%
Potassium 129mg 202mg 2%
Vitamin B6 0.065mg 0.091mg 2%
Zinc 0.66mg 0.54mg 1%
Fiber 2.4g 2.1g 1%
Net carbs 62.15g 1.78g N/A
Calcium 26mg 24mg 0%
Sugar 9.37g 1.88g N/A
Trans fat 3.969g 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 0.95g 1g 0%
Omega-3 - ALA 0.045g N/A
Omega-6 - Linoleic acid 1.542g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cream cracker 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
40%
Cream cracker
25%
Asparagus
Minerals Daily Need Coverage Score
71%
Cream cracker
25%
Asparagus

Comparison summary

Which food is lower in Cholesterol?
Cream cracker
Cream cracker is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cream cracker
Cream cracker is cheaper (difference - $4)
Which food is richer in minerals?
Cream cracker
Cream cracker is relatively richer in minerals
Which food is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 7.49g)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 1146mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 5.322g)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 33)
Which food is richer in vitamins?
?
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

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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.