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  6. Asparagus vs. Cocoa solids

Asparagus vs. Cocoa solids — In-Depth Nutrition Comparison

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What are the main differences between asparagus and cocoa solids?

  • Asparagus is richer in vitamin K, yet cocoa solids are richer in copper, manganese, iron, fiber, magnesium, phosphorus, zinc, and potassium.
  • Cocoa solids' daily need coverage for copper is 400% higher.
  • Asparagus has 17 times more vitamin K than cocoa solids. Asparagus has 41.6µg of vitamin K, while cocoa solids have 2.5µg.
  • Asparagus contains less saturated fat.

We used Asparagus, raw and Cocoa, dry powder, unsweetened types in this comparison.

Infographic

Asparagus vs Cocoa solids 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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains less SodiumSodium -90.5%
Contains more MagnesiumMagnesium +3464.3%
Contains more CalciumCalcium +433.3%
Contains more PotassiumPotassium +654.5%
Contains more IronIron +547.7%
Contains more CopperCopper +1904.2%
Contains more ZincZinc +1161.1%
Contains more PhosphorusPhosphorus +1311.5%
Contains more ManganeseManganese +2328.5%
Contains more SeleniumSelenium +521.7%

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 0% 0% 2% 0% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1030%
Contains more Vitamin B1Vitamin B1 +83.3%
Contains more Vitamin KVitamin K +1564%
Contains more FolateFolate +62.5%
Contains more CholineCholine +33.3%
Contains more Vitamin B2Vitamin B2 +70.9%
Contains more Vitamin B3Vitamin B3 +123.4%
Contains more Vitamin B6Vitamin B6 +29.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.254mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Asparagus Cocoa solids DV% diff.
Copper 0.189mg 3.788mg 400%
Manganese 0.158mg 3.837mg 160%
Iron 2.14mg 13.86mg 147%
Fiber 2.1g 37g 140%
Magnesium 14mg 499mg 115%
Phosphorus 52mg 734mg 97%
Caffeine 0mg 230mg 58%
Zinc 0.54mg 6.81mg 57%
Potassium 202mg 1524mg 39%
Saturated fat 0.04g 8.07g 37%
Protein 2.2g 19.6g 35%
Vitamin K 41.6µg 2.5µg 33%
Selenium 2.3µg 14.3µg 22%
Fats 0.12g 13.7g 21%
Carbs 3.88g 57.9g 18%
Monounsaturated fat 0g 4.57g 11%
Calories 20kcal 228kcal 10%
Calcium 24mg 128mg 10%
Vitamin B2 0.141mg 0.241mg 8%
Vitamin B3 0.978mg 2.185mg 8%
Vitamin E 1.13mg 0.1mg 7%
Vitamin C 5.6mg 0mg 6%
Vitamin B1 0.143mg 0.078mg 5%
Folate 52µg 32µg 5%
Vitamin A 38µg 0µg 4%
Polyunsaturated fat 0.05g 0.44g 3%
Vitamin B6 0.091mg 0.118mg 2%
Fructose 1g 1%
Sodium 2mg 21mg 1%
Choline 16mg 12mg 1%
Net carbs 1.78g 20.9g N/A
Sugar 1.88g 1.75g N/A
Vitamin B5 0.274mg 0.254mg 0%
Tryptophan 0.027mg 0.293mg 0%
Threonine 0.084mg 0.776mg 0%
Isoleucine 0.075mg 0.76mg 0%
Leucine 0.128mg 1.189mg 0%
Lysine 0.104mg 0.983mg 0%
Methionine 0.031mg 0.202mg 0%
Phenylalanine 0.075mg 0.941mg 0%
Valine 0.115mg 1.177mg 0%
Histidine 0.049mg 0.339mg 0%

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
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more WaterWater +3007.3%
Contains more ProteinProtein +790.9%
Contains more FatsFats +11316.7%
Contains more CarbsCarbs +1392.3%
Contains more OtherOther +900%

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
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +780%

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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. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.