Asparagus vs. Cranberries — In-Depth Nutrition Comparison
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How are asparagus and cranberries different?
- Asparagus is higher in vitamin K, iron, copper, vitamin A, folate, vitamin B1, vitamin B2, and phosphorus; however, cranberries are richer in vitamin C and fiber.
- Daily need coverage for vitamin K for asparagus is 31% higher.
- Asparagus contains 52 times more folate than cranberries. While asparagus contains 52µg of folate, cranberries contain only 1µg.
- Asparagus has a lower glycemic index (32) than cranberries (45).
Asparagus, raw and Cranberries, raw are the varieties used in this article.
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 more MagnesiumMagnesium | +133.3% |
| Contains more CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +152.5% |
| Contains more IronIron | +830.4% |
| Contains more CopperCopper | +237.5% |
| Contains more ZincZinc | +500% |
| Contains more PhosphorusPhosphorus | +372.7% |
| Contains more SeleniumSelenium | +2200% |
| Contains more ManganeseManganese | +69% |
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 AVitamin A | +1166.7% |
| Contains more Vitamin B1Vitamin B1 | +1091.7% |
| Contains more Vitamin B2Vitamin B2 | +605% |
| Contains more Vitamin B3Vitamin B3 | +868.3% |
| Contains more Vitamin B6Vitamin B6 | +59.6% |
| Contains more Vitamin KVitamin K | +732% |
| Contains more FolateFolate | +5100% |
| Contains more CholineCholine | +190.9% |
| Contains more Vitamin CVitamin C | +150% |
| Contains more Vitamin EVitamin E | +16.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 41.6µg | 5µg | 31% |
| Iron | 2.14mg | 0.23mg | 24% |
| Copper | 0.189mg | 0.056mg | 15% |
| Folate | 52µg | 1µg | 13% |
| Vitamin B1 | 0.143mg | 0.012mg | 11% |
| Vitamin C | 5.6mg | 14mg | 9% |
| Vitamin B2 | 0.141mg | 0.02mg | 9% |
| Fiber | 2.1g | 3.6g | 6% |
| Phosphorus | 52mg | 11mg | 6% |
| Vitamin B3 | 0.978mg | 0.101mg | 5% |
| Manganese | 0.158mg | 0.267mg | 5% |
| Potassium | 202mg | 80mg | 4% |
| Zinc | 0.54mg | 0.09mg | 4% |
| Vitamin A | 38µg | 3µg | 4% |
| Selenium | 2.3µg | 0.1µg | 4% |
| Carbs | 3.88g | 11.97g | 3% |
| Vitamin B6 | 0.091mg | 0.057mg | 3% |
| Protein | 2.2g | 0.46g | 3% |
| Magnesium | 14mg | 6mg | 2% |
| Calcium | 24mg | 8mg | 2% |
| Choline | 16mg | 5.5mg | 2% |
| Calories | 20kcal | 46kcal | 1% |
| Vitamin E | 1.13mg | 1.32mg | 1% |
| Fats | 0.12g | 0.13g | 0% |
| Net carbs | 1.78g | 8.37g | N/A |
| Sugar | 1.88g | 4.27g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Vitamin B5 | 0.274mg | 0.295mg | 0% |
| Saturated fat | 0.04g | 0.008g | 0% |
| Monounsaturated fat | 0g | 0.018g | 0% |
| Polyunsaturated fat | 0.05g | 0.055g | 0% |
| Tryptophan | 0.027mg | 0.003mg | 0% |
| Threonine | 0.084mg | 0.028mg | 0% |
| Isoleucine | 0.075mg | 0.033mg | 0% |
| Leucine | 0.128mg | 0.053mg | 0% |
| Lysine | 0.104mg | 0.039mg | 0% |
| Methionine | 0.031mg | 0.003mg | 0% |
| Phenylalanine | 0.075mg | 0.036mg | 0% |
| Valine | 0.115mg | 0.045mg | 0% |
| Histidine | 0.049mg | 0.018mg | 0% |
| Fructose | 1g | 0.67g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
Protein:
0.46 g
Fats:
0.13 g
Carbs:
11.97 g
Water:
87.32 g
Other:
0.12 g
| Contains more ProteinProtein | +378.3% |
| Contains more OtherOther | +383.3% |
| Contains more CarbsCarbs | +208.5% |
~equal in
Fats
~0.13g
~equal in
Water
~87.32g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.04 g
Monounsaturated fat:
Mono. Fat
0 g
Polyunsaturated fat:
Poly. Fat
0.05 g
Saturated fat:
Sat. Fat
0.008 g
Monounsaturated fat:
Mono. Fat
0.018 g
Polyunsaturated fat:
Poly. Fat
0.055 g
| Contains less Sat. FatSaturated fat | -80% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
~equal in
Polyunsaturated fat
~0.055g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.23 g
Glucose:
0.65 g
Fructose:
1 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.16 g
Glucose:
3.44 g
Fructose:
0.67 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +43.8% |
| Contains more FructoseFructose | +49.3% |
| Contains more GlucoseGlucose | +429.2% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
