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  6. Asparagus vs. Plantain raw

Asparagus vs. Plantain raw — In-Depth Nutrition Comparison

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How are asparagus and plantain raw different?

  • Asparagus is richer in vitamin K, iron, copper, vitamin B1, folate, and vitamin B2, while plantain raw is higher in vitamin B6, vitamin C, potassium, and vitamin A.
  • Asparagus covers your daily need for vitamin K, 34% more than plantain raw.
  • Asparagus contains 4 times more iron than plantain raw. Asparagus contains 2.14mg of iron, while plantain raw contains 0.6mg.

Asparagus, raw and Plantains, raw types were used in this article.

Infographic

Asparagus vs Plantain 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.
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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +700%
Contains more IronIron +256.7%
Contains more CopperCopper +133.3%
Contains more ZincZinc +285.7%
Contains more PhosphorusPhosphorus +52.9%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +53.3%
Contains more MagnesiumMagnesium +164.3%
Contains more PotassiumPotassium +147%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +707.1%
Contains more Vitamin B1Vitamin B1 +175%
Contains more Vitamin B2Vitamin B2 +161.1%
Contains more Vitamin B3Vitamin B3 +42.6%
Contains more Vitamin KVitamin K +5842.9%
Contains more FolateFolate +136.4%
Contains more CholineCholine +18.5%
Contains more Vitamin CVitamin C +228.6%
Contains more Vitamin AVitamin A +47.4%
Contains more Vitamin B6Vitamin B6 +228.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.26mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Asparagus Plantain raw DV% diff.
Vitamin K 41.6µg 0.7µg 34%
Iron 2.14mg 0.6mg 19%
Vitamin B6 0.091mg 0.299mg 16%
Vitamin C 5.6mg 18.4mg 14%
Copper 0.189mg 0.081mg 12%
Carbs 3.88g 31.89g 9%
Potassium 202mg 499mg 9%
Vitamin B1 0.143mg 0.052mg 8%
Folate 52µg 22µg 8%
Vitamin B2 0.141mg 0.054mg 7%
Manganese 0.158mg 7%
Vitamin E 1.13mg 0.14mg 7%
Calories 20kcal 122kcal 5%
Magnesium 14mg 37mg 5%
Zinc 0.54mg 0.14mg 4%
Phosphorus 52mg 34mg 3%
Protein 2.2g 1.3g 2%
Vitamin A 38µg 56µg 2%
Vitamin B3 0.978mg 0.686mg 2%
Calcium 24mg 3mg 2%
Fructose 1g 1%
Selenium 2.3µg 1.5µg 1%
Fiber 2.1g 2.3g 1%
Fats 0.12g 0.37g 0%
Net carbs 1.78g 29.59g N/A
Sugar 1.88g 15g N/A
Sodium 2mg 4mg 0%
Vitamin B5 0.274mg 0.26mg 0%
Choline 16mg 13.5mg 0%
Saturated fat 0.04g 0.143g 0%
Monounsaturated fat 0g 0.032g 0%
Polyunsaturated fat 0.05g 0.069g 0%
Tryptophan 0.027mg 0.015mg 0%
Threonine 0.084mg 0.034mg 0%
Isoleucine 0.075mg 0.036mg 0%
Leucine 0.128mg 0.059mg 0%
Lysine 0.104mg 0.06mg 0%
Methionine 0.031mg 0.017mg 0%
Phenylalanine 0.075mg 0.044mg 0%
Valine 0.115mg 0.046mg 0%
Histidine 0.049mg 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +69.2%
Contains more WaterWater +42.8%
Contains more FatsFats +208.3%
Contains more CarbsCarbs +721.9%
Contains more OtherOther +100%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -72%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +38%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.