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Asparagus vs. Carrot — In-Depth Nutrition Comparison

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A recap on differences between Asparagus and Carrot

  • 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 Asparagus.
  • Carrot contains 7 times less Iron than Asparagus. Asparagus contains 2.14mg of Iron, while Carrot contains 0.3mg.

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

Infographic

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" 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%
Carrot
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Contains more MagnesiumMagnesium +16.7%
Contains more IronIron +613.3%
Contains more CopperCopper +320%
Contains more ZincZinc +125%
Contains more PhosphorusPhosphorus +48.6%
Contains less SodiumSodium -97.1%
Contains more SeleniumSelenium +2200%
Contains more CalciumCalcium +37.5%
Contains more PotassiumPotassium +58.4%
~equal in Manganese ~0.143mg

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% 45% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Carrot
2
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 20% 1002% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
Contains more Vitamin E Vitamin E +71.2%
Contains more Vitamin B1Vitamin B1 +116.7%
Contains more Vitamin B2Vitamin B2 +143.1%
Contains more Vitamin KVitamin K +215.2%
Contains more FolateFolate +173.7%
Contains more CholineCholine +81.8%
Contains more Vitamin AVitamin A +2109.8%
Contains more Vitamin B6Vitamin B6 +51.6%
~equal in Vitamin C ~5.9mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.983mg
~equal in Vitamin B5 ~0.273mg
~equal in Vitamin B12 ~0µg

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
Carrot
3
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more ProteinProtein +136.6%
Contains more FatsFats +100%
Contains more CarbsCarbs +146.9%
Contains more OtherOther +65.5%
~equal in Water ~88.29g

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
Carrot
3
22% 8% 70%
Saturated Fat: Sat. Fat 0.037 g
Monounsaturated Fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
Contains more Mono. FatMonounsaturated Fat +∞%
Contains more Poly. FatPolyunsaturated fat +134%
~equal in Saturated Fat ~0.037g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Carrot
2
23% 58% 10% 9%
Starch: 1.43 g
Sucrose: 3.59 g
Glucose: 0.59 g
Fructose: 0.55 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more FructoseFructose +81.8%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1460.9%
~equal in Glucose ~0.59g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Asparagus Carrot Opinion
Calories 20kcal 41kcal Carrot
Protein 2.2g 0.93g Asparagus
Fats 0.12g 0.24g Carrot
Vitamin C 5.6mg 5.9mg Carrot
Net carbs 1.78g 6.78g Carrot
Carbs 3.88g 9.58g Carrot
Magnesium 14mg 12mg Asparagus
Calcium 24mg 33mg Carrot
Potassium 202mg 320mg Carrot
Iron 2.14mg 0.3mg Asparagus
Sugar 1.88g 4.74g Asparagus
Fiber 2.1g 2.8g Carrot
Copper 0.189mg 0.045mg Asparagus
Zinc 0.54mg 0.24mg Asparagus
Starch 1.43g Carrot
Phosphorus 52mg 35mg Asparagus
Sodium 2mg 69mg Asparagus
Vitamin A 756IU 16706IU Carrot
Vitamin A RAE 38µg 835µg Carrot
Vitamin E 1.13mg 0.66mg Asparagus
Manganese 0.158mg 0.143mg Asparagus
Selenium 2.3µg 0.1µg Asparagus
Vitamin B1 0.143mg 0.066mg Asparagus
Vitamin B2 0.141mg 0.058mg Asparagus
Vitamin B3 0.978mg 0.983mg Carrot
Vitamin B5 0.274mg 0.273mg Asparagus
Vitamin B6 0.091mg 0.138mg Carrot
Vitamin K 41.6µg 13.2µg Asparagus
Folate 52µg 19µg Asparagus
Choline 16mg 8.8mg Asparagus
Saturated Fat 0.04g 0.037g Carrot
Monounsaturated Fat 0g 0.014g Carrot
Polyunsaturated fat 0.05g 0.117g Carrot
Tryptophan 0.027mg 0.012mg Asparagus
Threonine 0.084mg 0.191mg Carrot
Isoleucine 0.075mg 0.077mg Carrot
Leucine 0.128mg 0.102mg Asparagus
Lysine 0.104mg 0.101mg Asparagus
Methionine 0.031mg 0.02mg Asparagus
Phenylalanine 0.075mg 0.061mg Asparagus
Valine 0.115mg 0.069mg Asparagus
Histidine 0.049mg 0.04mg Asparagus
Fructose 1g 0.55g Asparagus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Asparagus Carrot
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
28%
Asparagus
91%
Carrot
Minerals Daily Need Coverage Score
25%
Asparagus
12%
Carrot

Comparison summary

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 is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 2.86g)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 67mg)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Asparagus
Asparagus is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. 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.