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  6. Asparagus vs. Wheat Bread

Asparagus vs. Wheat Bread — In-Depth Nutrition Comparison

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What are the main differences between asparagus and wheat Bread?

  • Asparagus is richer in vitamin K and vitamin A, yet wheat Bread is richer in selenium, manganese, vitamin B3, vitamin B1, iron, phosphorus, and vitamin B2.
  • Wheat Bread's daily need coverage for selenium is 57% higher.
  • Asparagus contains less sodium.
  • Asparagus has a lower glycemic index than wheat Bread.

We used Asparagus, raw and Bread, wheat, toasted types in this comparison.

Infographic

Asparagus vs Wheat Bread 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" 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +321.4%
Contains more CalciumCalcium +587.5%
Contains more PotassiumPotassium +10.4%
Contains more IronIron +91.1%
Contains more ZincZinc +172.2%
Contains more PhosphorusPhosphorus +261.5%
Contains more ManganeseManganese +771.5%
Contains more SeleniumSelenium +1352.2%
~equal in Copper ~0.198mg

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 Choline Choline 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
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 Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +2700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +370.8%
Contains more Vitamin KVitamin K +629.8%
Contains more Vitamin B1Vitamin B1 +207%
Contains more Vitamin B2Vitamin B2 +170.9%
Contains more Vitamin B3Vitamin B3 +539.1%
Contains more Vitamin B5Vitamin B5 +66.4%
Contains more Vitamin B6Vitamin B6 +68.1%
Contains more FolateFolate +65.4%
Contains more CholineCholine +38.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Asparagus Wheat Bread DV% diff.
Selenium 2.3µg 33.4µg 57%
Manganese 0.158mg 1.377mg 53%
Vitamin B3 0.978mg 6.25mg 33%
Vitamin K 41.6µg 5.7µg 30%
Sodium 2mg 601mg 26%
Vitamin B1 0.143mg 0.439mg 25%
Iron 2.14mg 4.09mg 24%
Protein 2.2g 12.96g 22%
Vitamin B2 0.141mg 0.382mg 19%
Phosphorus 52mg 188mg 19%
Carbs 3.88g 55.77g 17%
Calories 20kcal 313kcal 15%
Calcium 24mg 165mg 14%
Polyunsaturated fat 0.05g 1.72g 11%
Magnesium 14mg 59mg 11%
Fiber 2.1g 4.7g 10%
Folate 52µg 86µg 9%
Zinc 0.54mg 1.47mg 8%
Vitamin E 1.13mg 0.24mg 6%
Vitamin C 5.6mg 0.2mg 6%
Fats 0.12g 4.27g 6%
Vitamin B6 0.091mg 0.153mg 5%
Saturated fat 0.04g 0.989g 4%
Vitamin A 38µg 0µg 4%
Vitamin B5 0.274mg 0.456mg 4%
Monounsaturated fat 0g 1.019g 3%
Copper 0.189mg 0.198mg 1%
Fructose 1g 1%
Choline 16mg 22.1mg 1%
Potassium 202mg 223mg 1%
Net carbs 1.78g 51.07g N/A
Sugar 1.88g 6.42g N/A
Tryptophan 0.027mg 0.092mg 0%
Threonine 0.084mg 0.299mg 0%
Isoleucine 0.075mg 0.258mg 0%
Leucine 0.128mg 0.461mg 0%
Lysine 0.104mg 0.215mg 0%
Methionine 0.031mg 0.105mg 0%
Phenylalanine 0.075mg 0.315mg 0%
Valine 0.115mg 0.31mg 0%
Histidine 0.049mg 0.15mg 0%
Omega-3 - ALA 0.161g 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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +284.7%
Contains more ProteinProtein +489.1%
Contains more FatsFats +3458.3%
Contains more CarbsCarbs +1337.4%
Contains more OtherOther +377.6%

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -96%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +3340%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.