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Garden asparagus vs Beetroot - In-Depth Nutrition Comparison

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Differences between Garden asparagus and Beetroot

  • Garden asparagus is higher in Vitamin K, Iron, Copper, Vitamin B1, Vitamin B2 and Vitamin E , however Beetroot is richer in Folate and Manganese.
  • Garden asparagus's daily need coverage for Vitamin K is 35% higher.
  • Garden asparagus has 28 times more Vitamin E than Beetroot. While Garden asparagus has 1.13mg of Vitamin E , Beetroot has only 0.04mg.

The food types used in this comparison are Asparagus, raw and Beets, raw.

Infographic

Garden asparagus vs Beetroot 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +167.5%
Contains more Calcium +50%
Contains more Copper +152%
Contains more Zinc +54.3%
Contains more Phosphorus +30%
Contains less Sodium -97.4%
Contains more Potassium +60.9%
Contains more Magnesium +64.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 5% 29% 17% 25% 10% 18% 11%
Contains more Iron +167.5%
Contains more Calcium +50%
Contains more Copper +152%
Contains more Zinc +54.3%
Contains more Phosphorus +30%
Contains less Sodium -97.4%
Contains more Potassium +60.9%
Contains more Magnesium +64.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +14.3%
Contains more Vitamin A +2190.9%
Contains more Vitamin E +2725%
Contains more Vitamin B1 +361.3%
Contains more Vitamin B2 +252.5%
Contains more Vitamin B3 +192.8%
Contains more Vitamin B5 +76.8%
Contains more Vitamin B6 +35.8%
Contains more Vitamin K +20700%
Contains more Folate +109.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 17% 2% 1% 0% 8% 10% 7% 10% 16% 0% 1% 82%
Contains more Vitamin C +14.3%
Contains more Vitamin A +2190.9%
Contains more Vitamin E +2725%
Contains more Vitamin B1 +361.3%
Contains more Vitamin B2 +252.5%
Contains more Vitamin B3 +192.8%
Contains more Vitamin B5 +76.8%
Contains more Vitamin B6 +35.8%
Contains more Vitamin K +20700%
Contains more Folate +109.6%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
29
Garden asparagus
12
Beetroot
Mineral Summary Score
27
Garden asparagus
18
Beetroot

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
13%
Garden asparagus
10%
Beetroot
Carbohydrates
4%
Garden asparagus
10%
Beetroot
Fats
1%
Garden asparagus
1%
Beetroot

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garden asparagus Beetroot
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Garden asparagus Beetroot
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Garden asparagus
Garden asparagus contains less Sugars (difference - 4.88g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 76mg)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Beetroot
Beetroot is cheaper (difference - $3.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Garden asparagus Beetroot Opinion
Calories 20 43 Beetroot
Protein 2.2 1.61 Garden asparagus
Fats 0.12 0.17 Beetroot
Vitamin C 5.6 4.9 Garden asparagus
Carbs 3.88 9.56 Beetroot
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.8 Garden asparagus
Calcium 24 16 Garden asparagus
Potassium 202 325 Beetroot
Magnesium 14 23 Beetroot
Sugars 1.88 6.76 Garden asparagus
Fiber 2.1 2.8 Beetroot
Copper 0.189 0.075 Garden asparagus
Zinc 0.54 0.35 Garden asparagus
Starch
Phosphorus 52 40 Garden asparagus
Sodium 2 78 Garden asparagus
Vitamin A 756 33 Garden asparagus
Vitamin E 1.13 0.04 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.143 0.031 Garden asparagus
Vitamin B2 0.141 0.04 Garden asparagus
Vitamin B3 0.978 0.334 Garden asparagus
Vitamin B5 0.274 0.155 Garden asparagus
Vitamin B6 0.091 0.067 Garden asparagus
Vitamin B12 0 0
Vitamin K 41.6 0.2 Garden asparagus
Folate 52 109 Beetroot
Trans Fat 0 0
Saturated Fat 0.04 0.027 Beetroot
Monounsaturated Fat 0 0.032 Beetroot
Polyunsaturated fat 0.05 0.06 Beetroot
Tryptophan 0.027 0.019 Garden asparagus
Threonine 0.084 0.047 Garden asparagus
Isoleucine 0.075 0.048 Garden asparagus
Leucine 0.128 0.068 Garden asparagus
Lysine 0.104 0.058 Garden asparagus
Methionine 0.031 0.018 Garden asparagus
Phenylalanine 0.075 0.046 Garden asparagus
Valine 0.115 0.056 Garden asparagus
Histidine 0.049 0.021 Garden asparagus
Fructose 1 Garden asparagus

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.