Asparagus vs. Dates — In-Depth Nutrition Comparison
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How are asparagus and dates different?
- Asparagus is richer in vitamin K, vitamin A, iron, folate, vitamin B1, and vitamin E, while dates are higher in fiber, potassium, magnesium, and vitamin B5.
- Asparagus covers your daily need for vitamin K, 32% more than dates.
- Asparagus contains 76 times more vitamin A than dates. Asparagus contains 756IU of vitamin A, while dates contain 10IU.
Asparagus, raw and Dates, deglet noor types were used in this article.
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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 | +207.1% |
| Contains more CalciumCalcium | +62.5% |
| Contains more PotassiumPotassium | +224.8% |
| Contains more PhosphorusPhosphorus | +19.2% |
| Contains more ManganeseManganese | +65.8% |
| Contains more SeleniumSelenium | +30.4% |
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 | +1300% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2160% |
| Contains more Vitamin B1Vitamin B1 | +175% |
| Contains more Vitamin B2Vitamin B2 | +113.6% |
| Contains more Vitamin KVitamin K | +1440.7% |
| Contains more FolateFolate | +173.7% |
| Contains more CholineCholine | +154% |
| Contains more Vitamin B3Vitamin B3 | +30.3% |
| Contains more Vitamin B5Vitamin B5 | +115% |
| Contains more Vitamin B6Vitamin B6 | +81.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 41.6µg | 2.7µg | 32% |
| Fiber | 2.1g | 8g | 24% |
| Carbs | 3.88g | 75.03g | 24% |
| Fructose | 1g | 19.56g | 23% |
| Iron | 2.14mg | 1.02mg | 14% |
| Potassium | 202mg | 656mg | 13% |
| Calories | 20kcal | 282kcal | 13% |
| Vitamin B1 | 0.143mg | 0.052mg | 8% |
| Folate | 52µg | 19µg | 8% |
| Vitamin E | 1.13mg | 0.05mg | 7% |
| Magnesium | 14mg | 43mg | 7% |
| Vitamin B5 | 0.274mg | 0.589mg | 6% |
| Vitamin B2 | 0.141mg | 0.066mg | 6% |
| Vitamin B6 | 0.091mg | 0.165mg | 6% |
| Vitamin C | 5.6mg | 0.4mg | 6% |
| Manganese | 0.158mg | 0.262mg | 5% |
| Vitamin A | 38µg | 0µg | 4% |
| Calcium | 24mg | 39mg | 2% |
| Copper | 0.189mg | 0.206mg | 2% |
| Vitamin B3 | 0.978mg | 1.274mg | 2% |
| Choline | 16mg | 6.3mg | 2% |
| Zinc | 0.54mg | 0.29mg | 2% |
| Protein | 2.2g | 2.45g | 1% |
| Selenium | 2.3µg | 3µg | 1% |
| Phosphorus | 52mg | 62mg | 1% |
| Fats | 0.12g | 0.39g | 0% |
| Net carbs | 1.78g | 67.03g | N/A |
| Sugar | 1.88g | 63.35g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Saturated fat | 0.04g | 0.032g | 0% |
| Monounsaturated fat | 0g | 0.036g | 0% |
| Polyunsaturated fat | 0.05g | 0.019g | 0% |
| Tryptophan | 0.027mg | 0.012mg | 0% |
| Threonine | 0.084mg | 0.043mg | 0% |
| Isoleucine | 0.075mg | 0.049mg | 0% |
| Leucine | 0.128mg | 0.084mg | 0% |
| Lysine | 0.104mg | 0.066mg | 0% |
| Methionine | 0.031mg | 0.022mg | 0% |
| Phenylalanine | 0.075mg | 0.05mg | 0% |
| Valine | 0.115mg | 0.071mg | 0% |
| Histidine | 0.049mg | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +354.1% |
| Contains more ProteinProtein | +11.4% |
| Contains more FatsFats | +225% |
| Contains more CarbsCarbs | +1833.8% |
| Contains more OtherOther | +175.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +163.2% |
| Contains less Sat. FatSaturated fat | -20% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +10265.2% |
| Contains more GlucoseGlucose | +2956.9% |
| Contains more FructoseFructose | +1856% |
| Contains more MaltoseMaltose | +∞% |
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