Asparagus vs. Butter cookie — In-Depth Nutrition Comparison

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What are the main differences between asparagus and butter cookie?

Asparagus is richer in vitamin K, yet butter cookie is richer in vitamin B1, vitamin B12, vitamin B2, vitamin B3, selenium, and phosphorus.
Butter cookie's daily need coverage for saturated fat is 55% higher.
Asparagus has 24 times more vitamin K than butter cookie. Asparagus has 41.6µg of vitamin K, while butter cookie has 1.7µg.
Asparagus contains less sodium.
Asparagus has a lower glycemic index than butter cookie.

We used Asparagus, raw and Cookies, butter, commercially prepared, enriched types in this comparison.

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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.

Asparagus

Butter cookie

Contains more MagnesiumMagnesium	+16.7%
Contains more PotassiumPotassium	+82%
Contains more ZincZinc	+42.1%
Contains less SodiumSodium	-99.3%

Contains more CalciumCalcium	+20.8%
Contains more PhosphorusPhosphorus	+96.2%
Contains more SeleniumSelenium	+265.2%

~equal in Iron ~2.22mg

~equal in Copper ~0.2mg

~equal in Manganese ~0.17mg

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.

Asparagus

Butter cookie

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+94.8%
Contains more Vitamin B6Vitamin B6	+152.8%
Contains more Vitamin KVitamin K	+2347.1%
Contains more CholineCholine	+146.2%

Contains more Vitamin AVitamin A	+334.2%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+158.7%
Contains more Vitamin B2Vitamin B2	+137.6%
Contains more Vitamin B3Vitamin B3	+226.2%
Contains more Vitamin B5Vitamin B5	+78.1%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+46.2%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	0.04g	11.051g	50%
Cholesterol	0mg	117mg	39%
Vitamin K	41.6µg	1.7µg	33%
Fats	0.12g	18.8g	29%
Calories	20kcal	467kcal	22%
Carbs	3.88g	68.9g	22%
Vitamin B1	0.143mg	0.37mg	19%
Vitamin B2	0.141mg	0.335mg	15%
Vitamin B12	0µg	0.36µg	15%
Vitamin B3	0.978mg	3.19mg	14%
Monounsaturated fat	0g	5.522g	14%
Vitamin A	38µg	165µg	14%
Sodium	2mg	282mg	12%
Selenium	2.3µg	8.4µg	11%
Protein	2.2g	6.1g	8%
Phosphorus	52mg	102mg	7%
Folate	52µg	76µg	6%
Vitamin C	5.6mg	0mg	6%
Polyunsaturated fat	0.05g	0.982g	6%
Fiber	2.1g	0.8g	5%
Vitamin E	1.13mg	0.58mg	4%
Vitamin B5	0.274mg	0.488mg	4%
Vitamin B6	0.091mg	0.036mg	4%
Potassium	202mg	111mg	3%
Choline	16mg	6.5mg	2%
Vitamin D	0IU	16IU	2%
Vitamin D	0µg	0.4µg	2%
Manganese	0.158mg	0.17mg	1%
Fructose	1g		1%
Zinc	0.54mg	0.38mg	1%
Copper	0.189mg	0.2mg	1%
Iron	2.14mg	2.22mg	1%
Calcium	24mg	29mg	1%
Net carbs	1.78g	68.1g	N/A
Magnesium	14mg	12mg	0%
Sugar	1.88g	20.24g	N/A
Tryptophan	0.027mg	0.084mg	0%
Threonine	0.084mg	0.215mg	0%
Isoleucine	0.075mg	0.277mg	0%
Leucine	0.128mg	0.471mg	0%
Lysine	0.104mg	0.308mg	0%
Methionine	0.031mg	0.131mg	0%
Phenylalanine	0.075mg	0.299mg	0%
Valine	0.115mg	0.315mg	0%
Histidine	0.049mg	0.136mg	0%
Omega-3 - EPA	0g	0.011g	N/A
Omega-3 - DHA	0g	0.007g	N/A