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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 Calcium +50%
Contains more Iron +167.5%
Contains more Phosphorus +30%
Contains less Sodium -97.4%
Contains more Zinc +54.3%
Contains more Copper +152%
Contains more Magnesium +64.3%
Contains more Potassium +60.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 30% 17% 18% 29% 11% 10% 25%
Contains more Calcium +50%
Contains more Iron +167.5%
Contains more Phosphorus +30%
Contains less Sodium -97.4%
Contains more Zinc +54.3%
Contains more Copper +152%
Contains more Magnesium +64.3%
Contains more Potassium +60.9%

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 A +2190.9%
Contains more Vitamin E +2725%
Contains more Vitamin C +14.3%
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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Contains more Vitamin A +2190.9%
Contains more Vitamin E +2725%
Contains more Vitamin C +14.3%
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%

Comparison summary table

Pay attention to 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 Sugar 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

All nutrients comparison - raw data values

Nutrient Garden asparagus Beetroot Opinion
Net carbs 1.78g 6.76g Beetroot
Protein 2.2g 1.61g Garden asparagus
Fats 0.12g 0.17g Beetroot
Carbs 3.88g 9.56g Beetroot
Calories 20kcal 43kcal Beetroot
Starch g g
Fructose 1g g Garden asparagus
Sugar 1.88g 6.76g Garden asparagus
Fiber 2.1g 2.8g Beetroot
Calcium 24mg 16mg Garden asparagus
Iron 2.14mg 0.8mg Garden asparagus
Magnesium 14mg 23mg Beetroot
Phosphorus 52mg 40mg Garden asparagus
Potassium 202mg 325mg Beetroot
Sodium 2mg 78mg Garden asparagus
Zinc 0.54mg 0.35mg Garden asparagus
Copper 0.189mg 0.075mg Garden asparagus
Vitamin A 756IU 33IU Garden asparagus
Vitamin E 1.13mg 0.04mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.6mg 4.9mg Garden asparagus
Vitamin B1 0.143mg 0.031mg Garden asparagus
Vitamin B2 0.141mg 0.04mg Garden asparagus
Vitamin B3 0.978mg 0.334mg Garden asparagus
Vitamin B5 0.274mg 0.155mg Garden asparagus
Vitamin B6 0.091mg 0.067mg Garden asparagus
Folate 52µg 109µg Beetroot
Vitamin B12 0µg 0µg
Vitamin K 41.6µg 0.2µg Garden asparagus
Tryptophan 0.027mg 0.019mg Garden asparagus
Threonine 0.084mg 0.047mg Garden asparagus
Isoleucine 0.075mg 0.048mg Garden asparagus
Leucine 0.128mg 0.068mg Garden asparagus
Lysine 0.104mg 0.058mg Garden asparagus
Methionine 0.031mg 0.018mg Garden asparagus
Phenylalanine 0.075mg 0.046mg Garden asparagus
Valine 0.115mg 0.056mg Garden asparagus
Histidine 0.049mg 0.021mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.04g 0.027g Beetroot
Monounsaturated Fat 0g 0.032g Beetroot
Polyunsaturated fat 0.05g 0.06g Beetroot

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
13%
Garden asparagus
10%
Beetroot
Carbohydrates
4%
Garden asparagus
10%
Beetroot
Fats
1%
Garden asparagus
1%
Beetroot

Comparison summary

Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.