Asparagus vs. Chicken meat — In-Depth Nutrition Comparison

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Significant differences between asparagus and chicken meat

Asparagus has more vitamin K and copper; however, chicken meat is richer in vitamin B3, selenium, vitamin B6, phosphorus, vitamin B5, and zinc.
Chicken meat covers your daily vitamin B3 needs 47% more than asparagus.
Chicken meat has 17 times less vitamin K than asparagus. Asparagus has 41.6µg of vitamin K, while chicken meat has 2.4µg.
Asparagus contains less saturated fat.
Asparagus has a higher glycemic index. The glycemic index of asparagus is 32, while the glycemic index of chicken meat is 0.

Specific food types used in this comparison are Asparagus, raw and Chicken, broilers or fryers, meat, and skin, cooked, roasted.

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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.

Asparagus

Chicken meat

Contains more CalciumCalcium	+60%
Contains more IronIron	+69.8%
Contains more CopperCopper	+186.4%
Contains less SodiumSodium	-97.6%
Contains more ManganeseManganese	+690%

Contains more MagnesiumMagnesium	+64.3%
Contains more PotassiumPotassium	+10.4%
Contains more ZincZinc	+259.3%
Contains more PhosphorusPhosphorus	+250%
Contains more SeleniumSelenium	+939.1%

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.

Asparagus

Chicken meat

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+318.5%
Contains more Vitamin B1Vitamin B1	+127%
Contains more Vitamin KVitamin K	+1633.3%
Contains more FolateFolate	+940%

Contains more Vitamin AVitamin A	+26.3%
Contains more Vitamin B2Vitamin B2	+19.1%
Contains more Vitamin B3Vitamin B3	+767.8%
Contains more Vitamin B5Vitamin B5	+275.9%
Contains more Vitamin B6Vitamin B6	+339.6%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+311.9%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Protein	2.2g	27.3g	50%
Vitamin B3	0.978mg	8.487mg	47%
Selenium	2.3µg	23.9µg	39%
Vitamin K	41.6µg	2.4µg	33%
Cholesterol	0mg	88mg	29%
Vitamin B6	0.091mg	0.4mg	24%
Fats	0.12g	13.6g	21%
Polyunsaturated fat	0.05g	2.97g	19%
Phosphorus	52mg	182mg	19%
Saturated fat	0.04g	3.79g	17%
Vitamin B5	0.274mg	1.03mg	15%
Copper	0.189mg	0.066mg	14%
Zinc	0.54mg	1.94mg	13%
Vitamin B12	0µg	0.3µg	13%
Monounsaturated fat	0g	5.34g	13%
Folate	52µg	5µg	12%
Iron	2.14mg	1.26mg	11%
Calories	20kcal	239kcal	11%
Choline	16mg	65.9mg	9%
Fiber	2.1g	0g	8%
Vitamin B1	0.143mg	0.063mg	7%
Vitamin E	1.13mg	0.27mg	6%
Manganese	0.158mg	0.02mg	6%
Vitamin C	5.6mg	0mg	6%
Sodium	2mg	82mg	3%
Vitamin B2	0.141mg	0.168mg	2%
Magnesium	14mg	23mg	2%
Vitamin A	38µg	48µg	1%
Fructose	1g		1%
Potassium	202mg	223mg	1%
Calcium	24mg	15mg	1%
Carbs	3.88g	0g	1%
Net carbs	1.78g	0g	N/A
Vitamin D	0IU	2IU	0%
Sugar	1.88g	0g	N/A
Tryptophan	0.027mg	0.305mg	0%
Threonine	0.084mg	1.128mg	0%
Isoleucine	0.075mg	1.362mg	0%
Leucine	0.128mg	1.986mg	0%
Lysine	0.104mg	2.223mg	0%
Methionine	0.031mg	0.726mg	0%
Phenylalanine	0.075mg	1.061mg	0%
Valine	0.115mg	1.325mg	0%
Histidine	0.049mg	0.802mg	0%
Omega-3 - EPA	0g	0.01g	N/A
Omega-3 - DHA	0g	0.04g	N/A
Omega-3 - DPA	0g	0.02g	N/A