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

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 Vitamin K +2089.5%
Contains more Folate +92.6%
Contains more Vitamin C +267.9%
Equal in Vitamin B6 - 0.088
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 69% 1% 4% 0% 22% 12% 17% 7% 21% 0% 5% 21%
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 Vitamin K +2089.5%
Contains more Folate +92.6%
Contains more Vitamin C +267.9%
Equal in Vitamin B6 - 0.088

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Cassava
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 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.

All nutrients comparison - raw data values

Nutrient Garden asparagus Cassava Opinion
Calories 20 160 Cassava
Protein 2.2 1.36 Garden asparagus
Fats 0.12 0.28 Cassava
Vitamin C 5.6 20.6 Cassava
Net carbs 1.7799999713897705 36.2599983215332 Cassava
Carbs 3.88 38.06 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.27 Garden asparagus
Calcium 24 16 Garden asparagus
Potassium 202 271 Cassava
Magnesium 14 21 Cassava
Sugar 1.88 1.7 Cassava
Fiber 2.1 1.8 Garden asparagus
Copper 0.189 0.1 Garden asparagus
Zinc 0.54 0.34 Garden asparagus
Starch
Phosphorus 52 27 Garden asparagus
Sodium 2 14 Garden asparagus
Vitamin A 756 13 Garden asparagus
Vitamin E 1.13 0.19 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.143 0.087 Garden asparagus
Vitamin B2 0.141 0.048 Garden asparagus
Vitamin B3 0.978 0.854 Garden asparagus
Vitamin B5 0.274 0.107 Garden asparagus
Vitamin B6 0.091 0.088 Garden asparagus
Vitamin B12 0 0
Vitamin K 41.6 1.9 Garden asparagus
Folate 52 27 Garden asparagus
Trans Fat 0 0
Saturated Fat 0.04 0.074 Garden asparagus
Monounsaturated Fat 0 0.075 Cassava
Polyunsaturated fat 0.05 0.048 Garden asparagus
Tryptophan 0.027 0.019 Garden asparagus
Threonine 0.084 0.028 Garden asparagus
Isoleucine 0.075 0.027 Garden asparagus
Leucine 0.128 0.039 Garden asparagus
Lysine 0.104 0.044 Garden asparagus
Methionine 0.031 0.011 Garden asparagus
Phenylalanine 0.075 0.026 Garden asparagus
Valine 0.115 0.035 Garden asparagus
Histidine 0.049 0.02 Garden asparagus
Fructose 1 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. 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.