Garden asparagus vs. Fortune cookie — In-Depth Nutrition Comparison
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Important differences between Garden asparagus and Fortune cookie
- Garden asparagus has more Vitamin K, Copper, Iron, Vitamin E , Vitamin C, and Vitamin B6, however, Fortune cookie is richer in Vitamin B3.
- Garden asparagus's daily need coverage for Vitamin K is 34% more.
The food varieties used in the comparison are Asparagus, raw and Cookies, fortune.
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
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Calcium
+100%
Contains
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Iron
+48.6%
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Magnesium
+100%
Contains
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Phosphorus
+48.6%
Contains
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Potassium
+392.7%
Contains
less
Sodium
-93.5%
Contains
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Zinc
+217.6%
Contains
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Copper
+215%
Contains
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Manganese
+20.3%
Contains
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Selenium
+26.1%
Contains
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Calcium
+100%
Contains
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Iron
+48.6%
Contains
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Magnesium
+100%
Contains
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Phosphorus
+48.6%
Contains
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Potassium
+392.7%
Contains
less
Sodium
-93.5%
Contains
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Zinc
+217.6%
Contains
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Copper
+215%
Contains
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Manganese
+20.3%
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Selenium
+26.1%
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.
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Contains
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Vitamin A
+25100%
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Vitamin E
+3666.7%
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Vitamin C
+∞%
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Vitamin B6
+600%
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Vitamin K
+3681.8%
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Vitamin B1
+27.3%
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Vitamin B3
+88.1%
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Folate
+26.9%
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Vitamin B12
+∞%
Equal in Vitamin B2 - 0.13
Equal in Vitamin B5 - 0.297
Contains
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Vitamin A
+25100%
Contains
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Vitamin E
+3666.7%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B6
+600%
Contains
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Vitamin K
+3681.8%
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Vitamin B1
+27.3%
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Vitamin B3
+88.1%
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Folate
+26.9%
Contains
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Vitamin B12
+∞%
Equal in Vitamin B2 - 0.13
Equal in Vitamin B5 - 0.297
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+1065.3%
Contains
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Protein
+90.9%
Contains
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Fats
+2150%
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Carbs
+2064.9%
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Other
+89.7%
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
Protein:
4.2 g
Fats:
2.7 g
Carbs:
84 g
Water:
8 g
Other:
1.1 g
Contains
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Water
+1065.3%
Contains
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Protein
+90.9%
Contains
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Fats
+2150%
Contains
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Carbs
+2064.9%
Contains
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Other
+89.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-94%
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Monounsaturated Fat
+∞%
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Polyunsaturated fat
+832%
Saturated Fat:
0.04 g
Monounsaturated Fat:
0 g
Polyunsaturated fat:
0.05 g
Saturated Fat:
0.669 g
Monounsaturated Fat:
1.345 g
Polyunsaturated fat:
0.466 g
Contains
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Saturated Fat
-94%
Contains
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Monounsaturated Fat
+∞%
Contains
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Polyunsaturated fat
+832%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.78g | 82.4g |
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| Protein | 2.2g | 4.2g |
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| Fats | 0.12g | 2.7g |
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| Carbs | 3.88g | 84g |
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| Calories | 20kcal | 378kcal |
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| Fructose | 1g |
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| Sugar | 1.88g | 45.42g |
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| Fiber | 2.1g | 1.6g |
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| Calcium | 24mg | 12mg |
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| Iron | 2.14mg | 1.44mg |
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| Magnesium | 14mg | 7mg |
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| Phosphorus | 52mg | 35mg |
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| Potassium | 202mg | 41mg |
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| Sodium | 2mg | 31mg |
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| Zinc | 0.54mg | 0.17mg |
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| Copper | 0.189mg | 0.06mg |
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| Manganese | 0.158mg | 0.19mg |
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| Selenium | 2.3µg | 2.9µg |
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| Vitamin A | 756IU | 3IU |
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| Vitamin A RAE | 38µg | 1µg |
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| Vitamin E | 1.13mg | 0.03mg |
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| Vitamin C | 5.6mg | 0mg |
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| Vitamin B1 | 0.143mg | 0.182mg |
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| Vitamin B2 | 0.141mg | 0.13mg |
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| Vitamin B3 | 0.978mg | 1.84mg |
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| Vitamin B5 | 0.274mg | 0.297mg |
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| Vitamin B6 | 0.091mg | 0.013mg |
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| Folate | 52µg | 66µg |
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| Vitamin B12 | 0µg | 0.01µg |
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| Vitamin K | 41.6µg | 1.1µg |
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| Tryptophan | 0.027mg | 0.061mg |
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| Threonine | 0.084mg | 0.123mg |
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| Isoleucine | 0.075mg | 0.165mg |
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| Leucine | 0.128mg | 0.295mg |
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| Lysine | 0.104mg | 0.157mg |
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| Methionine | 0.031mg | 0.076mg |
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| Phenylalanine | 0.075mg | 0.203mg |
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| Valine | 0.115mg | 0.192mg |
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| Histidine | 0.049mg | 0.088mg |
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| Cholesterol | 0mg | 2mg |
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| Saturated Fat | 0.04g | 0.669g |
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| Omega-3 - DHA | 0g | 0.001g |
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| Monounsaturated Fat | 0g | 1.345g |
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| Polyunsaturated fat | 0.05g | 0.466g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
29%
15%
Minerals Daily Need Coverage Score
25%
15%
Comparison summary
Which food is lower in Sugar?
Garden asparagus is lower in Sugar (difference - 43.54g)
Which food contains less Sodium?
Garden asparagus contains less Sodium (difference - 29mg)
Which food is lower in Cholesterol?
Garden asparagus is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Garden asparagus is lower in Saturated Fat (difference - 0.629g)
Which food is lower in glycemic index?
Garden asparagus is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Garden asparagus is relatively richer in minerals
Which food is cheaper?
Fortune cookie is cheaper (difference - $4)
Which food is richer in vitamins?
?
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.