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  6. Salmon raw vs. Garden asparagus

Salmon raw vs. Garden asparagus — In-Depth Nutrition Comparison

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What are the differences between Salmon raw and Garden asparagus?

  • Salmon raw is higher in Vitamin B12, Selenium, Vitamin B6, Vitamin B3, Vitamin B5, Phosphorus, Vitamin B2, and Potassium, yet Garden asparagus is higher in Iron.
  • Salmon raw's daily need coverage for Vitamin B12 is 133% more.

We used Fish, salmon, Atlantic, wild, raw and Asparagus, raw types in this article.

Infographic

Salmon raw vs Garden 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.
Salmon raw
Salmon raw
6
:
4
Garden asparagus
Garden asparagus
Contains more Magnesium +107.1%
Contains more Phosphorus +284.6%
Contains more Potassium +142.6%
Contains more Zinc +18.5%
Contains more Copper +32.3%
Contains more Selenium +1487%
Contains more Calcium +100%
Contains more Iron +167.5%
Contains less Sodium -95.5%
Contains more Manganese +887.5%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Magnesium +107.1%
Contains more Phosphorus +284.6%
Contains more Potassium +142.6%
Contains more Zinc +18.5%
Contains more Copper +32.3%
Contains more Selenium +1487%
Contains more Calcium +100%
Contains more Iron +167.5%
Contains less Sodium -95.5%
Contains more Manganese +887.5%

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.
Salmon raw
Salmon raw
6
:
6
Garden asparagus
Garden asparagus
Contains more Vitamin B1 +58%
Contains more Vitamin B2 +169.5%
Contains more Vitamin B3 +703.7%
Contains more Vitamin B5 +507.3%
Contains more Vitamin B6 +798.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1790%
Contains more Vitamin C +∞%
Contains more Folate +108%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin B1 +58%
Contains more Vitamin B2 +169.5%
Contains more Vitamin B3 +703.7%
Contains more Vitamin B5 +507.3%
Contains more Vitamin B6 +798.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1790%
Contains more Vitamin C +∞%
Contains more Folate +108%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon raw
Salmon raw
3
:
2
Garden asparagus
Garden asparagus
Contains more Protein +801.8%
Contains more Fats +5183.3%
Contains more Other +817.2%
Contains more Carbs +∞%
Contains more Water +36.1%
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Garden asparagus
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 Protein +801.8%
Contains more Fats +5183.3%
Contains more Other +817.2%
Contains more Carbs +∞%
Contains more Water +36.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon raw
Salmon raw
2
:
1
Garden asparagus
Garden asparagus
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +4978%
Contains less Saturated Fat -95.9%
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +4978%
Contains less Saturated Fat -95.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon raw Garden asparagus
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon raw Garden asparagus Opinion
Net carbs 0g 1.78g Garden asparagus
Protein 19.84g 2.2g Salmon raw
Fats 6.34g 0.12g Salmon raw
Carbs 0g 3.88g Garden asparagus
Calories 142kcal 20kcal Salmon raw
Fructose 1g Garden asparagus
Sugar 1.88g Salmon raw
Fiber 0g 2.1g Garden asparagus
Calcium 12mg 24mg Garden asparagus
Iron 0.8mg 2.14mg Garden asparagus
Magnesium 29mg 14mg Salmon raw
Phosphorus 200mg 52mg Salmon raw
Potassium 490mg 202mg Salmon raw
Sodium 44mg 2mg Garden asparagus
Zinc 0.64mg 0.54mg Salmon raw
Copper 0.25mg 0.189mg Salmon raw
Manganese 0.016mg 0.158mg Garden asparagus
Selenium 36.5µg 2.3µg Salmon raw
Vitamin A 40IU 756IU Garden asparagus
Vitamin A RAE 12µg 38µg Garden asparagus
Vitamin E 1.13mg Garden asparagus
Vitamin C 0mg 5.6mg Garden asparagus
Vitamin B1 0.226mg 0.143mg Salmon raw
Vitamin B2 0.38mg 0.141mg Salmon raw
Vitamin B3 7.86mg 0.978mg Salmon raw
Vitamin B5 1.664mg 0.274mg Salmon raw
Vitamin B6 0.818mg 0.091mg Salmon raw
Folate 25µg 52µg Garden asparagus
Vitamin B12 3.18µg 0µg Salmon raw
Vitamin K 41.6µg Garden asparagus
Tryptophan 0.222mg 0.027mg Salmon raw
Threonine 0.87mg 0.084mg Salmon raw
Isoleucine 0.914mg 0.075mg Salmon raw
Leucine 1.613mg 0.128mg Salmon raw
Lysine 1.822mg 0.104mg Salmon raw
Methionine 0.587mg 0.031mg Salmon raw
Phenylalanine 0.775mg 0.075mg Salmon raw
Valine 1.022mg 0.115mg Salmon raw
Histidine 0.584mg 0.049mg Salmon raw
Cholesterol 55mg 0mg Garden asparagus
Saturated Fat 0.981g 0.04g Garden asparagus
Omega-3 - DHA 1.115g 0g Salmon raw
Omega-3 - EPA 0.321g 0g Salmon raw
Omega-3 - DPA 0.287g 0g Salmon raw
Monounsaturated Fat 2.103g 0g Salmon raw
Polyunsaturated fat 2.539g 0.05g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Garden asparagus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
83%
Salmon raw
29%
Garden asparagus
Minerals Daily Need Coverage Score
49%
Salmon raw
25%
Garden asparagus

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 1.88g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Salmon raw
Salmon raw is relatively richer in minerals
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 42mg)
Which food is lower in Cholesterol?
Garden asparagus
Garden asparagus is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.941g)
Which food is cheaper?
Garden asparagus
Garden asparagus is cheaper (difference - $9)
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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients
  2. Garden 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.