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Garden asparagus vs Broccoli - In-Depth Nutrition Comparison

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Differences between Garden asparagus and Broccoli

  • Garden asparagus is higher in Iron, Copper, and Vitamin B1, however Broccoli is richer in Vitamin C, Vitamin K, Vitamin B6, and Vitamin B5.
  • Broccoli's daily need coverage for Vitamin C is 93% higher.
  • Garden asparagus has 4 times more Copper than Broccoli. While Garden asparagus has 0.189mg of Copper, Broccoli has only 0.049mg.

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

Infographic

Garden asparagus vs Broccoli 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 +193.2%
Contains less Sodium -93.9%
Contains more Zinc +31.7%
Contains more Copper +285.7%
Contains more Calcium +95.8%
Contains more Magnesium +50%
Contains more Phosphorus +26.9%
Contains more Potassium +56.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 15% 29% 28% 5% 12% 17%
Contains more Iron +193.2%
Contains less Sodium -93.9%
Contains more Zinc +31.7%
Contains more Copper +285.7%
Contains more Calcium +95.8%
Contains more Magnesium +50%
Contains more Phosphorus +26.9%
Contains more Potassium +56.4%

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 +21.3%
Contains more Vitamin E +44.9%
Contains more Vitamin B1 +101.4%
Contains more Vitamin B2 +20.5%
Contains more Vitamin B3 +53.1%
Contains more Vitamin C +1492.9%
Contains more Vitamin B5 +109.1%
Contains more Vitamin B6 +92.3%
Contains more Folate +21.2%
Contains more Vitamin K +144.2%
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 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Contains more Vitamin A +21.3%
Contains more Vitamin E +44.9%
Contains more Vitamin B1 +101.4%
Contains more Vitamin B2 +20.5%
Contains more Vitamin B3 +53.1%
Contains more Vitamin C +1492.9%
Contains more Vitamin B5 +109.1%
Contains more Vitamin B6 +92.3%
Contains more Folate +21.2%
Contains more Vitamin K +144.2%

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 Broccoli
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garden asparagus Broccoli Opinion
Net carbs 1.78g 4.04g Broccoli
Protein 2.2g 2.82g Broccoli
Fats 0.12g 0.37g Broccoli
Carbs 3.88g 6.64g Broccoli
Calories 20kcal 34kcal Broccoli
Starch g 0g Broccoli
Fructose 1g 0.68g Garden asparagus
Sugar 1.88g 1.7g Broccoli
Fiber 2.1g 2.6g Broccoli
Calcium 24mg 47mg Broccoli
Iron 2.14mg 0.73mg Garden asparagus
Magnesium 14mg 21mg Broccoli
Phosphorus 52mg 66mg Broccoli
Potassium 202mg 316mg Broccoli
Sodium 2mg 33mg Garden asparagus
Zinc 0.54mg 0.41mg Garden asparagus
Copper 0.189mg 0.049mg Garden asparagus
Vitamin A 756IU 623IU Garden asparagus
Vitamin E 1.13mg 0.78mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.6mg 89.2mg Broccoli
Vitamin B1 0.143mg 0.071mg Garden asparagus
Vitamin B2 0.141mg 0.117mg Garden asparagus
Vitamin B3 0.978mg 0.639mg Garden asparagus
Vitamin B5 0.274mg 0.573mg Broccoli
Vitamin B6 0.091mg 0.175mg Broccoli
Folate 52µg 63µg Broccoli
Vitamin B12 0µg 0µg
Vitamin K 41.6µg 101.6µg Broccoli
Tryptophan 0.027mg 0.033mg Broccoli
Threonine 0.084mg 0.088mg Broccoli
Isoleucine 0.075mg 0.079mg Broccoli
Leucine 0.128mg 0.129mg Broccoli
Lysine 0.104mg 0.135mg Broccoli
Methionine 0.031mg 0.038mg Broccoli
Phenylalanine 0.075mg 0.117mg Broccoli
Valine 0.115mg 0.125mg Broccoli
Histidine 0.049mg 0.059mg Broccoli
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.04g 0.039g Broccoli
Monounsaturated Fat 0g 0.011g Broccoli
Polyunsaturated fat 0.05g 0.038g Garden asparagus

Which food is preferable for your diet?

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

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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
65
Broccoli
Mineral Summary Score
27
Garden asparagus
18
Broccoli

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
17%
Broccoli
Carbohydrates
4%
Garden asparagus
7%
Broccoli
Fats
1%
Garden asparagus
2%
Broccoli

Comparison summary

Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 31mg)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 0.18g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.001g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $3.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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.
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

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.