Asparagus vs. Egg white — In-Depth Nutrition Comparison
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A recap on differences between asparagus and egg whites
- Asparagus has more vitamin K, iron, copper, vitamin A, folate, vitamin B1, fiber, and vitamin E; however, egg whites are higher in selenium and vitamin B2.
- Asparagus covers your daily vitamin K needs 35% more than egg whites.
- The glycemic index of asparagus is higher.
Food varieties used in this article are Asparagus, raw and Egg, white, raw, fresh.
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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 | +27.3% |
| Contains more CalciumCalcium | +242.9% |
| Contains more PotassiumPotassium | +23.9% |
| Contains more IronIron | +2575% |
| Contains more CopperCopper | +721.7% |
| Contains more ZincZinc | +1700% |
| Contains more PhosphorusPhosphorus | +246.7% |
| Contains less SodiumSodium | -98.8% |
| Contains more ManganeseManganese | +1336.4% |
| Contains more SeleniumSelenium | +769.6% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +3475% |
| Contains more Vitamin B3Vitamin B3 | +831.4% |
| Contains more Vitamin B5Vitamin B5 | +44.2% |
| Contains more Vitamin B6Vitamin B6 | +1720% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1200% |
| Contains more CholineCholine | +1354.5% |
| Contains more Vitamin B2Vitamin B2 | +211.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 41.6µg | 0µg | 35% |
| Selenium | 2.3µg | 20µg | 32% |
| Iron | 2.14mg | 0.08mg | 26% |
| Vitamin B2 | 0.141mg | 0.439mg | 23% |
| Copper | 0.189mg | 0.023mg | 18% |
| Protein | 2.2g | 10.9g | 17% |
| Vitamin B1 | 0.143mg | 0.004mg | 12% |
| Folate | 52µg | 4µg | 12% |
| Fiber | 2.1g | 0g | 8% |
| Vitamin E | 1.13mg | 0mg | 8% |
| Vitamin B6 | 0.091mg | 0.005mg | 7% |
| Sodium | 2mg | 166mg | 7% |
| Vitamin C | 5.6mg | 0mg | 6% |
| Manganese | 0.158mg | 0.011mg | 6% |
| Zinc | 0.54mg | 0.03mg | 5% |
| Phosphorus | 52mg | 15mg | 5% |
| Vitamin B3 | 0.978mg | 0.105mg | 5% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Vitamin A | 38µg | 0µg | 4% |
| Choline | 16mg | 1.1mg | 3% |
| Vitamin B5 | 0.274mg | 0.19mg | 2% |
| Calories | 20kcal | 52kcal | 2% |
| Calcium | 24mg | 7mg | 2% |
| Fructose | 1g | 0.07g | 1% |
| Potassium | 202mg | 163mg | 1% |
| Magnesium | 14mg | 11mg | 1% |
| Carbs | 3.88g | 0.73g | 1% |
| Fats | 0.12g | 0.17g | 0% |
| Net carbs | 1.78g | 0.73g | N/A |
| Sugar | 1.88g | 0.71g | N/A |
| Saturated fat | 0.04g | 0g | 0% |
| Polyunsaturated fat | 0.05g | 0g | 0% |
| Tryptophan | 0.027mg | 0.125mg | 0% |
| Threonine | 0.084mg | 0.449mg | 0% |
| Isoleucine | 0.075mg | 0.661mg | 0% |
| Leucine | 0.128mg | 1.016mg | 0% |
| Lysine | 0.104mg | 0.806mg | 0% |
| Methionine | 0.031mg | 0.399mg | 0% |
| Phenylalanine | 0.075mg | 0.686mg | 0% |
| Valine | 0.115mg | 0.809mg | 0% |
| Histidine | 0.049mg | 0.29mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +431.5% |
| Contains more ProteinProtein | +395.5% |
| Contains more FatsFats | +41.7% |
~equal in
Water
~87.57g
~equal in
Other
~0.63g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +228.6% |
| Contains more GlucoseGlucose | +91.2% |
| Contains more FructoseFructose | +1328.6% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
