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  6. Garden asparagus vs. Cassava

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
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
7
:
3
Cassava
Cassava
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 Selenium +228.6%
Contains more Magnesium +50%
Contains more Potassium +34.2%
Contains more Manganese +143%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
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 Selenium +228.6%
Contains more Magnesium +50%
Contains more Potassium +34.2%
Contains more Manganese +143%

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
9
:
1
Cassava
Cassava
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
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%
Cassava
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
2
:
3
Cassava
Cassava
Contains more Protein +61.8%
Contains more Water +56.2%
Contains more Fats +133.3%
Contains more Carbs +880.9%
Equal in Other - 0.62
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
Cassava
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more Protein +61.8%
Contains more Water +56.2%
Contains more Fats +133.3%
Contains more Carbs +880.9%
Equal in Other - 0.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
2
:
1
Cassava
Cassava
Contains less Saturated Fat -45.9%
Contains more Monounsaturated Fat +∞%
Equal in Polyunsaturated fat - 0.048
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains less Saturated Fat -45.9%
Contains more Monounsaturated Fat +∞%
Equal in Polyunsaturated fat - 0.048

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 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
Fructose 1g 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
Manganese 0.158mg 0.384mg Cassava
Selenium 2.3µg 0.7µg Garden asparagus
Vitamin A 756IU 13IU Garden asparagus
Vitamin A RAE 38µg 1µg Garden asparagus
Vitamin E 1.13mg 0.19mg Garden asparagus
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 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
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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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
14%
Cassava
Minerals Daily Need Coverage Score
25%
Garden asparagus
16%
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

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. 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.