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Garden asparagus vs Carrot - In-Depth Nutrition Comparison

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A recap on differences between Garden asparagus and Carrot

  • Garden asparagus has more Vitamin K, Iron, Copper, Folate, Vitamin B1, and Vitamin B2, however Carrot is higher in Vitamin A RAE.
  • Carrot covers your daily Vitamin A RAE needs 89% more than Garden asparagus.
  • Carrot contains 7 times less Iron than Garden asparagus. Garden asparagus contains 2.14mg of Iron, while Carrot contains 0.3mg.

Food varieties used in this article are Asparagus, raw and Carrots, raw.

Infographic

Garden asparagus vs Carrot 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 +613.3%
Contains more Magnesium +16.7%
Contains more Phosphorus +48.6%
Contains less Sodium -97.1%
Contains more Zinc +125%
Contains more Copper +320%
Contains more Calcium +37.5%
Contains more Potassium +58.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 12% 9% 15% 29% 9% 7% 15%
Contains more Iron +613.3%
Contains more Magnesium +16.7%
Contains more Phosphorus +48.6%
Contains less Sodium -97.1%
Contains more Zinc +125%
Contains more Copper +320%
Contains more Calcium +37.5%
Contains more Potassium +58.4%

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
:
4
Carrot
Contains more Vitamin E +71.2%
Contains more Vitamin B1 +116.7%
Contains more Vitamin B2 +143.1%
Contains more Folate +173.7%
Contains more Vitamin K +215.2%
Contains more Vitamin A +2109.8%
Contains more Vitamin B6 +51.6%
Equal in Vitamin C - 5.9
Equal in Vitamin B3 - 0.983
Equal in Vitamin B5 - 0.273
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 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
Contains more Vitamin E +71.2%
Contains more Vitamin B1 +116.7%
Contains more Vitamin B2 +143.1%
Contains more Folate +173.7%
Contains more Vitamin K +215.2%
Contains more Vitamin A +2109.8%
Contains more Vitamin B6 +51.6%
Equal in Vitamin C - 5.9
Equal in Vitamin B3 - 0.983
Equal in Vitamin B5 - 0.273

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

All nutrients comparison - raw data values

Nutrient Garden asparagus Carrot Opinion
Net carbs 1.78g 6.78g Carrot
Protein 2.2g 0.93g Garden asparagus
Fats 0.12g 0.24g Carrot
Carbs 3.88g 9.58g Carrot
Calories 20kcal 41kcal Carrot
Starch g 1.43g Carrot
Fructose 1g 0.55g Garden asparagus
Sugar 1.88g 4.74g Garden asparagus
Fiber 2.1g 2.8g Carrot
Calcium 24mg 33mg Carrot
Iron 2.14mg 0.3mg Garden asparagus
Magnesium 14mg 12mg Garden asparagus
Phosphorus 52mg 35mg Garden asparagus
Potassium 202mg 320mg Carrot
Sodium 2mg 69mg Garden asparagus
Zinc 0.54mg 0.24mg Garden asparagus
Copper 0.189mg 0.045mg Garden asparagus
Vitamin A 756IU 16706IU Carrot
Vitamin E 1.13mg 0.66mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.6mg 5.9mg Carrot
Vitamin B1 0.143mg 0.066mg Garden asparagus
Vitamin B2 0.141mg 0.058mg Garden asparagus
Vitamin B3 0.978mg 0.983mg Carrot
Vitamin B5 0.274mg 0.273mg Garden asparagus
Vitamin B6 0.091mg 0.138mg Carrot
Folate 52µg 19µg Garden asparagus
Vitamin B12 0µg 0µg
Vitamin K 41.6µg 13.2µg Garden asparagus
Tryptophan 0.027mg 0.012mg Garden asparagus
Threonine 0.084mg 0.191mg Carrot
Isoleucine 0.075mg 0.077mg Carrot
Leucine 0.128mg 0.102mg Garden asparagus
Lysine 0.104mg 0.101mg Garden asparagus
Methionine 0.031mg 0.02mg Garden asparagus
Phenylalanine 0.075mg 0.061mg Garden asparagus
Valine 0.115mg 0.069mg Garden asparagus
Histidine 0.049mg 0.04mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.04g 0.037g Carrot
Monounsaturated Fat 0g 0.014g Carrot
Polyunsaturated fat 0.05g 0.117g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Carrot
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
98
Carrot
Mineral Summary Score
27
Garden asparagus
13
Carrot

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
6%
Carrot
Carbohydrates
4%
Garden asparagus
10%
Carrot
Fats
1%
Garden asparagus
1%
Carrot

Comparison summary

Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 2.86g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 67mg)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 7)
Which food is lower in Saturated Fat?
Carrot
Carrot is lower in Saturated Fat (difference - 0.003g)
Which food is cheaper?
Carrot
Carrot is cheaper (difference - $3.6)
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.
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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.