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  6. Asparagus vs. Beefsteak raw

Asparagus vs. Beefsteak raw — In-Depth Nutrition Comparison

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A recap on the differences between asparagus and beefsteak raw

  • Asparagus has more vitamin K, vitamin A, and folate; however, beefsteak raw is higher in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, and phosphorus.
  • Beefsteak raw covers your daily vitamin B12 needs 112% more than asparagus.
  • Beefsteak raw contains 126 times less vitamin A than asparagus. Asparagus contains 756 IU of vitamin A, while beefsteak raw contains 6 IU.
  • The glycemic index of asparagus is higher.

Food varieties used in this article are Asparagus, raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Asparagus vs Beefsteak 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more CalciumCalcium +380%
Contains more CopperCopper +139.2%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +78.6%
Contains more PotassiumPotassium +85.6%
Contains more ZincZinc +881.5%
Contains more PhosphorusPhosphorus +323.1%
Contains more SeleniumSelenium +1113%
~equal in Iron ~2mg

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39%
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 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1800%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +90.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +2673.3%
Contains more FolateFolate +1633.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +29.1%
Contains more Vitamin B3Vitamin B3 +416.2%
Contains more Vitamin B6Vitamin B6 +496.7%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Asparagus Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Selenium 2.3µg 27.9µg 47%
Zinc 0.54mg 5.3mg 43%
Protein 2.2g 21.38g 38%
Vitamin B6 0.091mg 0.543mg 35%
Vitamin K 41.6µg 1.5µg 33%
Vitamin B3 0.978mg 5.048mg 25%
Phosphorus 52mg 220mg 24%
Cholesterol 0mg 67mg 22%
Copper 0.189mg 0.079mg 12%
Folate 52µg 3µg 12%
Fats 0.12g 5.36g 8%
Fiber 2.1g 0g 8%
Vitamin E 1.13mg 8%
Saturated fat 0.04g 1.875g 8%
Manganese 0.158mg 7%
Calories 20kcal 134kcal 6%
Vitamin C 5.6mg 0mg 6%
Vitamin B1 0.143mg 0.075mg 6%
Monounsaturated fat 0g 2.354g 6%
Potassium 202mg 375mg 5%
Vitamin B5 0.274mg 5%
Vitamin A 38µg 2µg 4%
Magnesium 14mg 25mg 3%
Vitamin B2 0.141mg 0.182mg 3%
Choline 16mg 3%
Calcium 24mg 5mg 2%
Iron 2.14mg 2mg 2%
Sodium 2mg 55mg 2%
Carbs 3.88g 0g 1%
Vitamin D 0µg 0.1µg 1%
Polyunsaturated fat 0.05g 0.189g 1%
Fructose 1g 1%
Net carbs 1.78g 0g N/A
Vitamin D 0 IU 3 IU 0%
Sugar 1.88g 0g N/A
Trans fat 0g 0.253g N/A
Tryptophan 0.027mg 0.262mg 0%
Threonine 0.084mg 1.099mg 0%
Isoleucine 0.075mg 1.09mg 0%
Leucine 0.128mg 2.011mg 0%
Lysine 0.104mg 2.247mg 0%
Methionine 0.031mg 0.621mg 0%
Phenylalanine 0.075mg 0.931mg 0%
Valine 0.115mg 1.152mg 0%
Histidine 0.049mg 0.868mg 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +27.8%
Contains more OtherOther +75.8%
Contains more ProteinProtein +871.8%
Contains more FatsFats +4366.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +278%

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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.