English muffin vs. Asparagus — In-Depth Nutrition Comparison

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Significant differences between English muffins and asparagus

English muffins have more phosphorus and manganese; however, asparagus is richer in iron, vitamin A, copper, and vitamin C.
English muffins cover your daily sodium needs 20% more than asparagus.
Asparagus has 3 times less phosphorus than English muffins. English muffins have 133mg of phosphorus, while asparagus has 52mg.
Asparagus contains less sodium.
English muffins have a higher glycemic index. The glycemic index of English muffins is 77, while the glycemic index of asparagus is 32.

Specific food types used in this comparison are English muffins, plain, unenriched, without calcium propionate (includes sourdough) 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.

English muffin

Asparagus

Contains more MagnesiumMagnesium	+50%
Contains more CalciumCalcium	+116.7%
Contains more ZincZinc	+29.6%
Contains more PhosphorusPhosphorus	+155.8%
Contains more ManganeseManganese	+125.9%

Contains more PotassiumPotassium	+54.2%
Contains more IronIron	+140.4%
Contains more CopperCopper	+46.5%
Contains less SodiumSodium	-99.6%

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.

English muffin

Asparagus

Contains more Vitamin B1Vitamin B1	+26.6%
Contains more Vitamin B3Vitamin B3	+60.1%
Contains more Vitamin B5Vitamin B5	+62.8%
Contains more Vitamin B12Vitamin B12	+∞%

Contains more Vitamin CVitamin C	+5500%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B6Vitamin B6	+111.6%
Contains more FolateFolate	+40.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.141mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K		41.6µg	35%
Sodium	464mg	2mg	20%
Iron	0.89mg	2.14mg	16%
Carbs	46g	3.88g	14%
Phosphorus	133mg	52mg	12%
Protein	7.7g	2.2g	11%
Calories	235kcal	20kcal	11%
Manganese	0.357mg	0.158mg	9%
Vitamin E		1.13mg	8%
Copper	0.129mg	0.189mg	7%
Polyunsaturated fat	0.888g	0.05g	6%
Vitamin C	0.1mg	5.6mg	6%
Vitamin B6	0.043mg	0.091mg	4%
Vitamin B3	1.566mg	0.978mg	4%
Selenium		2.3µg	4%
Folate	37µg	52µg	4%
Vitamin A	0µg	38µg	4%
Choline		16mg	3%
Vitamin B1	0.181mg	0.143mg	3%
Vitamin B5	0.446mg	0.274mg	3%
Fats	1.8g	0.12g	3%
Calcium	52mg	24mg	3%
Potassium	131mg	202mg	2%
Fiber	2.7g	2.1g	2%
Magnesium	21mg	14mg	2%
Vitamin B12	0.04µg	0µg	2%
Saturated fat	0.259g	0.04g	1%
Monounsaturated fat	0.302g	0g	1%
Vitamin B2	0.154mg	0.141mg	1%
Fructose		1g	1%
Zinc	0.7mg	0.54mg	1%
Net carbs	43.3g	1.78g	N/A
Sugar		1.88g	N/A
Tryptophan	0.092mg	0.027mg	0%
Threonine	0.242mg	0.084mg	0%
Isoleucine	0.315mg	0.075mg	0%
Leucine	0.553mg	0.128mg	0%
Lysine	0.241mg	0.104mg	0%
Methionine	0.139mg	0.031mg	0%
Phenylalanine	0.379mg	0.075mg	0%
Valine	0.353mg	0.115mg	0%
Histidine	0.17mg	0.049mg	0%