Asparagus vs. Crackers — In-Depth Nutrition Comparison
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Significant differences between asparagus and crackers
- Asparagus has more vitamin A; however, crackers are richer in phosphorus, vitamin B2, iron, vitamin K, vitamin B1, vitamin B3, and manganese.
- Crackers cover your daily sodium needs 31% more than asparagus.
- Asparagus contains less saturated fat.
- Crackers have a higher glycemic index. The glycemic index of crackers is 63, while the glycemic index of asparagus is 32.
Specific food types used in this comparison are Asparagus, raw and Crackers, standard snack-type, regular.
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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 more PotassiumPotassium | +71.2% |
| Contains more CopperCopper | +81.7% |
| Contains less SodiumSodium | -99.7% |
| Contains more MagnesiumMagnesium | +28.6% |
| Contains more CalciumCalcium | +400% |
| Contains more IronIron | +88.3% |
| Contains more PhosphorusPhosphorus | +376.9% |
| Contains more ManganeseManganese | +210.8% |
| Contains more SeleniumSelenium | +191.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +44.4% |
| Contains more CholineCholine | +66.7% |
| Contains more Vitamin EVitamin E | +168.1% |
| Contains more Vitamin B1Vitamin B1 | +190.9% |
| Contains more Vitamin B2Vitamin B2 | +223.4% |
| Contains more Vitamin B3Vitamin B3 | +345% |
| Contains more Vitamin B5Vitamin B5 | +52.2% |
| Contains more Vitamin KVitamin K | +66.6% |
| Contains more FolateFolate | +76.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +2868.8% |
| Contains more ProteinProtein | +201.8% |
| Contains more FatsFats | +21925% |
| Contains more CarbsCarbs | +1479.9% |
| Contains more OtherOther | +329.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.3% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +26174% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +38.3% |
| Contains more FructoseFructose | +244.8% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +2921.7% |
| Contains more MaltoseMaltose | +∞% |
~equal in
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~equal in
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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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| Rich in minerals |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 0.05g | 13.137g | 87% |
| Fats | 0.12g | 26.43g | 40% |
| Sodium | 2mg | 726mg | 31% |
| Phosphorus | 52mg | 248mg | 28% |
| Calories | 20kcal | 510kcal | 25% |
| Saturated fat | 0.04g | 5.562g | 25% |
| Vitamin B2 | 0.141mg | 0.456mg | 24% |
| Iron | 2.14mg | 4.03mg | 24% |
| Vitamin K | 41.6µg | 69.3µg | 23% |
| Vitamin B1 | 0.143mg | 0.416mg | 23% |
| Vitamin B3 | 0.978mg | 4.352mg | 21% |
| Starch | 49.69g | 20% | |
| Carbs | 3.88g | 61.3g | 19% |
| Monounsaturated fat | 0g | 6.553g | 16% |
| Manganese | 0.158mg | 0.491mg | 14% |
| Vitamin E | 1.13mg | 3.03mg | 13% |
| Calcium | 24mg | 120mg | 10% |
| Folate | 52µg | 92µg | 10% |
| Copper | 0.189mg | 0.104mg | 9% |
| Protein | 2.2g | 6.64g | 9% |
| Selenium | 2.3µg | 6.7µg | 8% |
| Vitamin C | 5.6mg | 0mg | 6% |
| Vitamin A | 38µg | 0µg | 4% |
| Vitamin B5 | 0.274mg | 0.417mg | 3% |
| Potassium | 202mg | 118mg | 2% |
| Vitamin B6 | 0.091mg | 0.063mg | 2% |
| Fructose | 1g | 0.29g | 1% |
| Fiber | 2.1g | 2.3g | 1% |
| Choline | 16mg | 9.6mg | 1% |
| Magnesium | 14mg | 18mg | 1% |
| Net carbs | 1.78g | 59g | N/A |
| Sugar | 1.88g | 8.18g | N/A |
| Zinc | 0.54mg | 0.49mg | 0% |
| Trans fat | 0g | 1.076g | N/A |
| Tryptophan | 0.027mg | 0.084mg | 0% |
| Threonine | 0.084mg | 0.193mg | 0% |
| Isoleucine | 0.075mg | 0.246mg | 0% |
| Leucine | 0.128mg | 0.471mg | 0% |
| Lysine | 0.104mg | 0.103mg | 0% |
| Methionine | 0.031mg | 0.112mg | 0% |
| Phenylalanine | 0.075mg | 0.331mg | 0% |
| Valine | 0.115mg | 0.294mg | 0% |
| Histidine | 0.049mg | 0.145mg | 0% |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.009g | N/A |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
25%
49%
Minerals Daily Need Coverage Score
25%
56%
Comparison summary
Which food is richer in minerals?
Crackers is relatively richer in minerals
Which food is cheaper?
Crackers is cheaper (difference - $1.6)
Which food is lower in Sugar?
Asparagus is lower in Sugar (difference - 6.3g)
Which food contains less Sodium?
Asparagus contains less Sodium (difference - 724mg)
Which food is lower in Saturated fat?
Asparagus is lower in Saturated fat (difference - 5.522g)
Which food is lower in glycemic index?
Asparagus is lower in glycemic index (difference - 31)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.