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Asparagus vs. Chicken sandwich — In-Depth Nutrition Comparison

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Summary of differences between asparagus and chicken sandwich

  • Asparagus has more vitamin K, vitamin A, and copper, while chicken sandwich has more vitamin B3, selenium, vitamin B6, phosphorus, vitamin B5, and vitamin B2.
  • Chicken sandwich covers your daily need for vitamin B3, 42% more than asparagus.
  • Asparagus contains 24 times more vitamin A than chicken sandwich. While asparagus contains 756IU of vitamin A, chicken sandwich contains only 32IU.
  • The amount of sodium in asparagus is lower.
  • Asparagus has a lower glycemic index. The glycemic index of asparagus is 32, while the glycemic index of chicken sandwich is 74.

These are the specific foods used in this comparison Asparagus, raw and Fast foods, chicken fillet sandwich, plain with pickles.

Infographic

Asparagus vs Chicken sandwich 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 17% 22% 66% 22% 17% 79% 98% 29% 109%
Contains more IronIron +20.9%
Contains more CopperCopper +182.1%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +71.4%
Contains more CalciumCalcium +141.7%
Contains more PotassiumPotassium +21.3%
Contains more ZincZinc +13%
Contains more PhosphorusPhosphorus +255.8%
Contains more ManganeseManganese +38.6%
Contains more SeleniumSelenium +765.2%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.7% 1% 48% 1.5% 58% 69% 145% 72% 88% 16% 21% 35% 19%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin AVitamin A +1166.7%
Contains more Vitamin KVitamin K +389.4%
Contains more Vitamin EVitamin E +113.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +60.8%
Contains more Vitamin B2Vitamin B2 +112.8%
Contains more Vitamin B3Vitamin B3 +689.4%
Contains more Vitamin B5Vitamin B5 +338%
Contains more Vitamin B6Vitamin B6 +320.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +120.6%
~equal in Folate ~47µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
16% 11% 21% 49% 3%
Protein: 16.28 g
Fats: 11.19 g
Carbs: 20.89 g
Water: 48.94 g
Other: 2.7 g
Contains more WaterWater +90.5%
Contains more ProteinProtein +640%
Contains more FatsFats +9225%
Contains more CarbsCarbs +438.4%
Contains more OtherOther +365.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
22% 46% 32%
Saturated fat: Sat. Fat 2.123 g
Monounsaturated fat: Mono. Fat 4.481 g
Polyunsaturated fat: Poly. Fat 3.177 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +6254%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
82% 6% 4% 5% 4%
Starch: 16.5 g
Sucrose: 1.15 g
Glucose: 0.79 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0.73 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +400%
Contains more GlucoseGlucose +21.5%
Contains more MaltoseMaltose +∞%
~equal in Fructose ~0.97g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Asparagus Chicken sandwich
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Asparagus Chicken sandwich DV% diff.
Vitamin B3 0.978mg 7.72mg 42%
Sodium 2mg 753mg 33%
Selenium 2.3µg 19.9µg 32%
Protein 2.2g 16.28g 28%
Vitamin K 41.6µg 8.5µg 28%
Vitamin B6 0.091mg 0.383mg 22%
Polyunsaturated fat 0.05g 3.177g 21%
Vitamin B5 0.274mg 1.2mg 19%
Phosphorus 52mg 185mg 19%
Fats 0.12g 11.19g 17%
Copper 0.189mg 0.067mg 14%
Vitamin B2 0.141mg 0.3mg 12%
Calories 20kcal 250kcal 12%
Cholesterol 0mg 35mg 12%
Monounsaturated fat 0g 4.481g 11%
Saturated fat 0.04g 2.123g 9%
Vitamin E 1.13mg 2.41mg 9%
Starch 16.5g 7%
Vitamin B1 0.143mg 0.23mg 7%
Carbs 3.88g 20.89g 6%
Vitamin C 5.6mg 0.8mg 5%
Iron 2.14mg 1.77mg 5%
Vitamin B12 0µg 0.13µg 5%
Vitamin A 38µg 3µg 4%
Choline 16mg 35.3mg 4%
Fiber 2.1g 1.4g 3%
Calcium 24mg 58mg 3%
Manganese 0.158mg 0.219mg 3%
Magnesium 14mg 24mg 2%
Vitamin D 0IU 5IU 1%
Folate 52µg 47µg 1%
Vitamin D 0µg 0.1µg 1%
Potassium 202mg 245mg 1%
Zinc 0.54mg 0.61mg 1%
Net carbs 1.78g 19.49g N/A
Sugar 1.88g 3.64g N/A
Trans fat 0g 0.03g N/A
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.075mg 0%
Leucine 0.128mg 0%
Lysine 0.104mg 0%
Methionine 0.031mg 0%
Phenylalanine 0.075mg 0%
Valine 0.115mg 0%
Histidine 0.049mg 0%
Fructose 1g 0.97g 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.003g N/A
Omega-3 - ALA 0.197g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0g 0.006g N/A
Omega-6 - Linoleic acid 2.884g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Asparagus Chicken sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
25%
Asparagus
44%
Chicken sandwich
Minerals Daily Need Coverage Score
25%
Asparagus
48%
Chicken sandwich

Comparison summary

Which food is richer in minerals?
Chicken sandwich
Chicken sandwich is relatively richer in minerals
Which food is cheaper?
Chicken sandwich
Chicken sandwich is cheaper (difference - $4)
Which food is richer in vitamins?
Chicken sandwich
Chicken sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Asparagus
Asparagus is lower in Cholesterol (difference - 35mg)
Which food is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 1.76g)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 751mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 2.083g)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 42)

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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Chicken sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170295/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.