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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.
  • Carrot covers your daily Vitamin A 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.

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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
:
2
Carrot
Contains more Iron +613.3%
Contains more Magnesium +16.7%
Contains more Copper +320%
Contains more Zinc +125%
Contains more Phosphorus +48.6%
Contains less Sodium -97.1%
Contains more Calcium +37.5%
Contains more Potassium +58.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 10% 29% 9% 15% 7% 15% 9%
Contains more Iron +613.3%
Contains more Magnesium +16.7%
Contains more Copper +320%
Contains more Zinc +125%
Contains more Phosphorus +48.6%
Contains less Sodium -97.1%
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 Vitamin K +215.2%
Contains more Folate +173.7%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 1003% 14% 0% 17% 14% 19% 17% 32% 0% 33% 15%
Contains more Vitamin E +71.2%
Contains more Vitamin B1 +116.7%
Contains more Vitamin B2 +143.1%
Contains more Vitamin K +215.2%
Contains more Folate +173.7%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.