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  6. Garden asparagus vs. Butterbur

Garden asparagus vs. Butterbur — In-Depth Nutrition Comparison

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What are the differences between Garden asparagus and Butterbur?

  • Garden asparagus is higher in Iron, Folate, Vitamin B1, Copper, Vitamin B2, and Phosphorus, yet Butterbur is higher in Vitamin C, Potassium, Calcium, and Manganese.
  • Butterbur's daily need coverage for Vitamin C is 29% more.
  • Garden asparagus has 21 times more Iron than Butterbur. While Garden asparagus has 2.14mg of Iron, Butterbur has only 0.1mg.

We used Asparagus, raw and Butterbur, (fuki), raw types in this article.

Infographic

Garden asparagus vs Butterbur infographic
Infographic link

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.
Garden asparagus
Garden asparagus
6
:
3
Butterbur
Butterbur
Contains more Iron +2040%
Contains more Phosphorus +333.3%
Contains less Sodium -71.4%
Contains more Zinc +237.5%
Contains more Copper +83.5%
Contains more Selenium +155.6%
Contains more Calcium +329.2%
Contains more Potassium +224.3%
Contains more Manganese +73.4%
Equal in Magnesium - 14
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Butterbur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 4% 10% 6% 58% 1% 5% 35% 36% 5%
Contains more Iron +2040%
Contains more Phosphorus +333.3%
Contains less Sodium -71.4%
Contains more Zinc +237.5%
Contains more Copper +83.5%
Contains more Selenium +155.6%
Contains more Calcium +329.2%
Contains more Potassium +224.3%
Contains more Manganese +73.4%
Equal in Magnesium - 14

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.
Garden asparagus
Garden asparagus
8
:
2
Butterbur
Butterbur
Contains more Vitamin A +1412%
Contains more Vitamin B1 +615%
Contains more Vitamin B2 +605%
Contains more Vitamin B3 +389%
Contains more Vitamin B5 +756.3%
Contains more Folate +420%
Contains more Vitamin C +462.5%
Equal in Vitamin B6 - 0.096
Garden asparagus
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%
Butterbur
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 105% 5% 5% 4% 2% 23% 8% 0% 0%
Contains more Vitamin A +1412%
Contains more Vitamin B1 +615%
Contains more Vitamin B2 +605%
Contains more Vitamin B3 +389%
Contains more Vitamin B5 +756.3%
Contains more Folate +420%
Contains more Vitamin C +462.5%
Equal in Vitamin B6 - 0.096

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
3
:
2
Butterbur
Butterbur
Contains more Protein +464.1%
Contains more Fats +200%
Contains more Other +151.7%
Equal in Carbs - 3.61
Equal in Water - 94.5
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Butterbur
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 g
Contains more Protein +464.1%
Contains more Fats +200%
Contains more Other +151.7%
Equal in Carbs - 3.61
Equal in Water - 94.5

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garden asparagus Butterbur
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Garden asparagus Butterbur Opinion
Net carbs 1.78g 3.61g Butterbur
Protein 2.2g 0.39g Garden asparagus
Fats 0.12g 0.04g Garden asparagus
Carbs 3.88g 3.61g Garden asparagus
Calories 20kcal 14kcal Garden asparagus
Fructose 1g Garden asparagus
Sugar 1.88g Butterbur
Fiber 2.1g Garden asparagus
Calcium 24mg 103mg Butterbur
Iron 2.14mg 0.1mg Garden asparagus
Magnesium 14mg 14mg
Phosphorus 52mg 12mg Garden asparagus
Potassium 202mg 655mg Butterbur
Sodium 2mg 7mg Garden asparagus
Zinc 0.54mg 0.16mg Garden asparagus
Copper 0.189mg 0.103mg Garden asparagus
Manganese 0.158mg 0.274mg Butterbur
Selenium 2.3µg 0.9µg Garden asparagus
Vitamin A 756IU 50IU Garden asparagus
Vitamin A RAE 38µg 3µg Garden asparagus
Vitamin E 1.13mg Garden asparagus
Vitamin C 5.6mg 31.5mg Butterbur
Vitamin B1 0.143mg 0.02mg Garden asparagus
Vitamin B2 0.141mg 0.02mg Garden asparagus
Vitamin B3 0.978mg 0.2mg Garden asparagus
Vitamin B5 0.274mg 0.032mg Garden asparagus
Vitamin B6 0.091mg 0.096mg Butterbur
Folate 52µg 10µg Garden asparagus
Vitamin K 41.6µg Garden asparagus
Tryptophan 0.027mg Garden asparagus
Threonine 0.084mg Garden asparagus
Isoleucine 0.075mg Garden asparagus
Leucine 0.128mg Garden asparagus
Lysine 0.104mg Garden asparagus
Methionine 0.031mg Garden asparagus
Phenylalanine 0.075mg Garden asparagus
Valine 0.115mg Garden asparagus
Histidine 0.049mg Garden asparagus
Saturated Fat 0.04g Butterbur
Polyunsaturated fat 0.05g Garden asparagus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Butterbur
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
Garden asparagus
13%
Butterbur
Minerals Daily Need Coverage Score
25%
Garden asparagus
19%
Butterbur

Comparison summary

Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food is lower in Sugar?
Butterbur
Butterbur is lower in Sugar (difference - 1.88g)
Which food is lower in Saturated Fat?
Butterbur
Butterbur is lower in Saturated Fat (difference - 0.04g)
Which food is lower in glycemic index?
Butterbur
Butterbur is lower in glycemic index (difference - 32)
Which food is cheaper?
Butterbur
Butterbur is cheaper (difference - $4)
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

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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.