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Garden asparagus vs Cassava - In-Depth Nutrition Comparison

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A recap on differences between Garden asparagus and Cassava

  • Garden asparagus has more Vitamin K, Iron, Copper, Vitamin B2, Vitamin E , and Folate, however Cassava is higher in Vitamin C, and Manganese.
  • Garden asparagus covers your daily Vitamin K needs 33% more than Cassava.
  • Cassava contains 8 times less Iron than Garden asparagus. Garden asparagus contains 2.14mg of Iron, while Cassava contains 0.27mg.

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

Infographic

Garden asparagus vs Cassava 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 Calcium +50%
Contains more Iron +692.6%
Contains more Phosphorus +92.6%
Contains less Sodium -85.7%
Contains more Zinc +58.8%
Contains more Copper +89%
Contains more Magnesium +50%
Contains more Potassium +34.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 15% 12% 24% 2% 10% 34%
Contains more Calcium +50%
Contains more Iron +692.6%
Contains more Phosphorus +92.6%
Contains less Sodium -85.7%
Contains more Zinc +58.8%
Contains more Copper +89%
Contains more Magnesium +50%
Contains more Potassium +34.2%

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
:
Contains more Vitamin A +5715.4%
Contains more Vitamin E +494.7%
Contains more Vitamin B1 +64.4%
Contains more Vitamin B2 +193.8%
Contains more Vitamin B3 +14.5%
Contains more Vitamin B5 +156.1%
Contains more Folate +92.6%
Contains more Vitamin K +2089.5%
Contains more Vitamin C +267.9%
Equal in Vitamin B6 - 0.088
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 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Contains more Vitamin A +5715.4%
Contains more Vitamin E +494.7%
Contains more Vitamin B1 +64.4%
Contains more Vitamin B2 +193.8%
Contains more Vitamin B3 +14.5%
Contains more Vitamin B5 +156.1%
Contains more Folate +92.6%
Contains more Vitamin K +2089.5%
Contains more Vitamin C +267.9%
Equal in Vitamin B6 - 0.088

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

All nutrients comparison - raw data values

Nutrient Garden asparagus Cassava Opinion
Net carbs 1.78g 36.26g Cassava
Protein 2.2g 1.36g Garden asparagus
Fats 0.12g 0.28g Cassava
Carbs 3.88g 38.06g Cassava
Calories 20kcal 160kcal Cassava
Starch g g
Fructose 1g g Garden asparagus
Sugar 1.88g 1.7g Cassava
Fiber 2.1g 1.8g Garden asparagus
Calcium 24mg 16mg Garden asparagus
Iron 2.14mg 0.27mg Garden asparagus
Magnesium 14mg 21mg Cassava
Phosphorus 52mg 27mg Garden asparagus
Potassium 202mg 271mg Cassava
Sodium 2mg 14mg Garden asparagus
Zinc 0.54mg 0.34mg Garden asparagus
Copper 0.189mg 0.1mg Garden asparagus
Vitamin A 756IU 13IU Garden asparagus
Vitamin E 1.13mg 0.19mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.6mg 20.6mg Cassava
Vitamin B1 0.143mg 0.087mg Garden asparagus
Vitamin B2 0.141mg 0.048mg Garden asparagus
Vitamin B3 0.978mg 0.854mg Garden asparagus
Vitamin B5 0.274mg 0.107mg Garden asparagus
Vitamin B6 0.091mg 0.088mg Garden asparagus
Folate 52µg 27µg Garden asparagus
Vitamin B12 0µg 0µg
Vitamin K 41.6µg 1.9µg Garden asparagus
Tryptophan 0.027mg 0.019mg Garden asparagus
Threonine 0.084mg 0.028mg Garden asparagus
Isoleucine 0.075mg 0.027mg Garden asparagus
Leucine 0.128mg 0.039mg Garden asparagus
Lysine 0.104mg 0.044mg Garden asparagus
Methionine 0.031mg 0.011mg Garden asparagus
Phenylalanine 0.075mg 0.026mg Garden asparagus
Valine 0.115mg 0.035mg Garden asparagus
Histidine 0.049mg 0.02mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.04g 0.074g Garden asparagus
Monounsaturated Fat 0g 0.075g Cassava
Polyunsaturated fat 0.05g 0.048g Garden asparagus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Cassava
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
14
Cassava
Mineral Summary Score
27
Garden asparagus
14
Cassava

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
8%
Cassava
Carbohydrates
4%
Garden asparagus
38%
Cassava
Fats
1%
Garden asparagus
1%
Cassava

Comparison summary

Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.034g)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 62)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 0.18g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $3.8)
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

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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.