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Asparagus vs. English muffin — In-Depth Nutrition Comparison

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Significant differences between asparagus and English muffins

  • Asparagus has more iron, vitamin A, copper, and vitamin C; however, English muffins are richer in phosphorus and manganese.
  • English muffins cover your daily sodium needs 20% more than asparagus.
  • Asparagus contains less sodium.
  • English muffins have a higher glycemic index. The glycemic index of English muffins is 77, while the glycemic index of asparagus is 32.

Specific food types used in this comparison are Asparagus, raw and English muffins, plain, unenriched, without calcium propionate (includes sourdough).

Infographic

Asparagus vs English muffin 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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Contains more PotassiumPotassium +54.2%
Contains more IronIron +140.4%
Contains more CopperCopper +46.5%
Contains less SodiumSodium -99.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +116.7%
Contains more ZincZinc +29.6%
Contains more PhosphorusPhosphorus +155.8%
Contains more ManganeseManganese +125.9%

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Contains more Vitamin CVitamin C +5500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +111.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +40.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +26.6%
Contains more Vitamin B3Vitamin B3 +60.1%
Contains more Vitamin B5Vitamin B5 +62.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.154mg

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
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Contains more WaterWater +121.4%
Contains more ProteinProtein +250%
Contains more FatsFats +1400%
Contains more CarbsCarbs +1085.6%
Contains more OtherOther +313.8%

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
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Contains less Sat. FatSaturated fat -84.6%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +1676%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Asparagus English muffin
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Asparagus English muffin DV% diff.
Vitamin K 41.6µg 35%
Sodium 2mg 464mg 20%
Iron 2.14mg 0.89mg 16%
Carbs 3.88g 46g 14%
Phosphorus 52mg 133mg 12%
Protein 2.2g 7.7g 11%
Calories 20kcal 235kcal 11%
Manganese 0.158mg 0.357mg 9%
Vitamin E 1.13mg 8%
Copper 0.189mg 0.129mg 7%
Polyunsaturated fat 0.05g 0.888g 6%
Vitamin C 5.6mg 0.1mg 6%
Vitamin B6 0.091mg 0.043mg 4%
Vitamin B3 0.978mg 1.566mg 4%
Selenium 2.3µg 4%
Folate 52µg 37µg 4%
Vitamin A 38µg 0µg 4%
Choline 16mg 3%
Vitamin B1 0.143mg 0.181mg 3%
Vitamin B5 0.274mg 0.446mg 3%
Fats 0.12g 1.8g 3%
Calcium 24mg 52mg 3%
Potassium 202mg 131mg 2%
Fiber 2.1g 2.7g 2%
Magnesium 14mg 21mg 2%
Vitamin B12 0µg 0.04µg 2%
Saturated fat 0.04g 0.259g 1%
Monounsaturated fat 0g 0.302g 1%
Vitamin B2 0.141mg 0.154mg 1%
Fructose 1g 1%
Zinc 0.54mg 0.7mg 1%
Net carbs 1.78g 43.3g N/A
Sugar 1.88g N/A
Tryptophan 0.027mg 0.092mg 0%
Threonine 0.084mg 0.242mg 0%
Isoleucine 0.075mg 0.315mg 0%
Leucine 0.128mg 0.553mg 0%
Lysine 0.104mg 0.241mg 0%
Methionine 0.031mg 0.139mg 0%
Phenylalanine 0.075mg 0.379mg 0%
Valine 0.115mg 0.353mg 0%
Histidine 0.049mg 0.17mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Asparagus English muffin
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
14%
English muffin
Minerals Daily Need Coverage Score
25%
Asparagus
30%
English muffin

Comparison summary

Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 1.88g)
Which food is cheaper?
English muffin
English muffin is cheaper (difference - $4)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 462mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 0.219g)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 45)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.