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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.

Infographic

Asparagus vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
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%
~equal in Zinc ~0.49mg

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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
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
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
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g
Contains more GlucoseGlucose +38.3%
Contains more FructoseFructose +244.8%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +2921.7%
Contains more MaltoseMaltose +∞%
~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 Crackers
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Asparagus Crackers 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?

ok
ok
is better in case of low diet
Asparagus Crackers
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
49%
Crackers
Minerals Daily Need Coverage Score
25%
Asparagus
56%
Crackers

Comparison summary

Which food is richer in minerals?
Crackers
Crackers is relatively richer in minerals
Which food is cheaper?
Crackers
Crackers is cheaper (difference - $1.6)
Which food is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 6.3g)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 724mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 5.522g)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 31)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.