Asparagus vs. Cassava — In-Depth Nutrition Comparison
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A recap on the differences between asparagus and cassava
- Asparagus has more vitamin K, iron, vitamin A, copper, vitamin B2, vitamin E, and folate; however, cassava is higher in vitamin C and manganese.
- Asparagus covers your daily vitamin K needs 33% more than cassava.
- Cassava contains 58 times less vitamin A than asparagus. Asparagus contains 756IU of vitamin A, while cassava contains 13IU.
- The glycemic index of cassava is higher.
Food varieties used in this article are Asparagus, raw and Cassava, raw.
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.
| Contains more CalciumCalcium | +50% |
| Contains more IronIron | +692.6% |
| Contains more CopperCopper | +89% |
| Contains more ZincZinc | +58.8% |
| Contains more PhosphorusPhosphorus | +92.6% |
| Contains less SodiumSodium | -85.7% |
| Contains more SeleniumSelenium | +228.6% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more PotassiumPotassium | +34.2% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin AVitamin A | +3700% |
| Contains more Vitamin EVitamin E | +494.7% |
| Contains more Vitamin B1Vitamin B1 | +64.4% |
| Contains more Vitamin B2Vitamin B2 | +193.8% |
| Contains more Vitamin B3Vitamin B3 | +14.5% |
| Contains more Vitamin B5Vitamin B5 | +156.1% |
| Contains more Vitamin KVitamin K | +2089.5% |
| Contains more FolateFolate | +92.6% |
| Contains more Vitamin CVitamin C | +267.9% |
| Contains more CholineCholine | +48.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 41.6µg | 1.9µg | 33% |
| Iron | 2.14mg | 0.27mg | 23% |
| Vitamin C | 5.6mg | 20.6mg | 17% |
| Carbs | 3.88g | 38.06g | 11% |
| Copper | 0.189mg | 0.1mg | 10% |
| Manganese | 0.158mg | 0.384mg | 10% |
| Calories | 20kcal | 160kcal | 7% |
| Vitamin B2 | 0.141mg | 0.048mg | 7% |
| Folate | 52µg | 27µg | 6% |
| Vitamin E | 1.13mg | 0.19mg | 6% |
| Vitamin B1 | 0.143mg | 0.087mg | 5% |
| Phosphorus | 52mg | 27mg | 4% |
| Vitamin A | 38µg | 1µg | 4% |
| Vitamin B5 | 0.274mg | 0.107mg | 3% |
| Selenium | 2.3µg | 0.7µg | 3% |
| Magnesium | 14mg | 21mg | 2% |
| Zinc | 0.54mg | 0.34mg | 2% |
| Potassium | 202mg | 271mg | 2% |
| Protein | 2.2g | 1.36g | 2% |
| Fiber | 2.1g | 1.8g | 1% |
| Choline | 16mg | 23.7mg | 1% |
| Fructose | 1g | 1% | |
| Vitamin B3 | 0.978mg | 0.854mg | 1% |
| Sodium | 2mg | 14mg | 1% |
| Calcium | 24mg | 16mg | 1% |
| Fats | 0.12g | 0.28g | 0% |
| Net carbs | 1.78g | 36.26g | N/A |
| Sugar | 1.88g | 1.7g | N/A |
| Vitamin B6 | 0.091mg | 0.088mg | 0% |
| Saturated fat | 0.04g | 0.074g | 0% |
| Monounsaturated fat | 0g | 0.075g | 0% |
| Polyunsaturated fat | 0.05g | 0.048g | 0% |
| Tryptophan | 0.027mg | 0.019mg | 0% |
| Threonine | 0.084mg | 0.028mg | 0% |
| Isoleucine | 0.075mg | 0.027mg | 0% |
| Leucine | 0.128mg | 0.039mg | 0% |
| Lysine | 0.104mg | 0.044mg | 0% |
| Methionine | 0.031mg | 0.011mg | 0% |
| Phenylalanine | 0.075mg | 0.026mg | 0% |
| Valine | 0.115mg | 0.035mg | 0% |
| Histidine | 0.049mg | 0.02mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +61.8% |
| Contains more WaterWater | +56.2% |
| Contains more FatsFats | +133.3% |
| Contains more CarbsCarbs | +880.9% |
~equal in
Other
~0.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -45.9% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
~equal in
Polyunsaturated fat
~0.048g
