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Garden asparagus vs Garlic - In-Depth Nutrition Comparison

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What are the main differences between Garden asparagus and Garlic?

  • Garden asparagus is richer in Vitamin K, Folate, and Vitamin E , yet Garlic is richer in Vitamin B6, Manganese, Vitamin C, Selenium, Calcium, Phosphorus, and Copper.
  • Garlic's daily need coverage for Vitamin B6 is 88% higher.
  • Garden asparagus has 24 times more Vitamin K than Garlic. Garden asparagus has 41.6µg of Vitamin K, while Garlic has 1.7µg.

We used Asparagus, raw and Garlic, raw types in this comparison.

Infographic

Garden asparagus vs Garlic 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +25.9%
Contains less Sodium -88.2%
Contains more Calcium +654.2%
Contains more Magnesium +78.6%
Contains more Phosphorus +194.2%
Contains more Potassium +98.5%
Contains more Zinc +114.8%
Contains more Copper +58.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 55% 64% 18% 66% 36% 3% 32% 100%
Contains more Iron +25.9%
Contains less Sodium -88.2%
Contains more Calcium +654.2%
Contains more Magnesium +78.6%
Contains more Phosphorus +194.2%
Contains more Potassium +98.5%
Contains more Zinc +114.8%
Contains more Copper +58.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Garlic
Contains more Vitamin A +8300%
Contains more Vitamin E +1312.5%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B3 +39.7%
Contains more Folate +1633.3%
Contains more Vitamin K +2347.1%
Contains more Vitamin C +457.1%
Contains more Vitamin B1 +39.9%
Contains more Vitamin B5 +117.5%
Contains more Vitamin B6 +1257.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Contains more Vitamin A +8300%
Contains more Vitamin E +1312.5%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B3 +39.7%
Contains more Folate +1633.3%
Contains more Vitamin K +2347.1%
Contains more Vitamin C +457.1%
Contains more Vitamin B1 +39.9%
Contains more Vitamin B5 +117.5%
Contains more Vitamin B6 +1257.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garden asparagus Garlic
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garden asparagus Garlic Opinion
Net carbs 1.78g 30.96g Garlic
Protein 2.2g 6.36g Garlic
Fats 0.12g 0.5g Garlic
Carbs 3.88g 33.06g Garlic
Calories 20kcal 149kcal Garlic
Starch g g
Fructose 1g g Garden asparagus
Sugar 1.88g 1g Garlic
Fiber 2.1g 2.1g
Calcium 24mg 181mg Garlic
Iron 2.14mg 1.7mg Garden asparagus
Magnesium 14mg 25mg Garlic
Phosphorus 52mg 153mg Garlic
Potassium 202mg 401mg Garlic
Sodium 2mg 17mg Garden asparagus
Zinc 0.54mg 1.16mg Garlic
Copper 0.189mg 0.299mg Garlic
Vitamin A 756IU 9IU Garden asparagus
Vitamin E 1.13mg 0.08mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.6mg 31.2mg Garlic
Vitamin B1 0.143mg 0.2mg Garlic
Vitamin B2 0.141mg 0.11mg Garden asparagus
Vitamin B3 0.978mg 0.7mg Garden asparagus
Vitamin B5 0.274mg 0.596mg Garlic
Vitamin B6 0.091mg 1.235mg Garlic
Folate 52µg 3µg Garden asparagus
Vitamin B12 0µg 0µg
Vitamin K 41.6µg 1.7µg Garden asparagus
Tryptophan 0.027mg 0.066mg Garlic
Threonine 0.084mg 0.157mg Garlic
Isoleucine 0.075mg 0.217mg Garlic
Leucine 0.128mg 0.308mg Garlic
Lysine 0.104mg 0.273mg Garlic
Methionine 0.031mg 0.076mg Garlic
Phenylalanine 0.075mg 0.183mg Garlic
Valine 0.115mg 0.291mg Garlic
Histidine 0.049mg 0.113mg Garlic
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.04g 0.089g Garden asparagus
Monounsaturated Fat 0g 0.011g Garlic
Polyunsaturated fat 0.05g 0.249g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Garlic
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Garden asparagus
43
Garlic
Mineral Summary Score
27
Garden asparagus
46
Garlic

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
13%
Garden asparagus
38%
Garlic
Carbohydrates
4%
Garden asparagus
33%
Garlic
Fats
1%
Garden asparagus
2%
Garlic

Comparison summary

Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 0.88g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 2)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $3.4)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.049g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.