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  6. Asparagus vs. Garlic

Asparagus vs. Garlic — In-Depth Nutrition Comparison

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What are the main differences between asparagus and garlic?

  • Asparagus is richer in vitamin K, vitamin A, and folate, 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.
  • Asparagus has 84 times more vitamin A than garlic. Asparagus has 756 IU of vitamin A, while garlic has 9 IU.

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

Infographic

Asparagus vs Garlic infographic
Infographic link

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%
Garlic
Garlic
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more IronIron +25.9%
Contains less SodiumSodium -88.2%
Contains more MagnesiumMagnesium +78.6%
Contains more CalciumCalcium +654.2%
Contains more PotassiumPotassium +98.5%
Contains more CopperCopper +58.2%
Contains more ZincZinc +114.8%
Contains more PhosphorusPhosphorus +194.2%
Contains more ManganeseManganese +958.2%
Contains more SeleniumSelenium +517.4%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 19% 0% 13% 23% 36% 33% 18% 16% 21% 0% 104% 39%
Garlic
Garlic
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1312.5%
Contains more Vitamin B2Vitamin B2 +28.2%
Contains more Vitamin B3Vitamin B3 +39.7%
Contains more Vitamin KVitamin K +2347.1%
Contains more FolateFolate +1633.3%
Contains more Vitamin CVitamin C +457.1%
Contains more Vitamin B1Vitamin B1 +39.9%
Contains more Vitamin B5Vitamin B5 +117.5%
Contains more Vitamin B6Vitamin B6 +1257.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Asparagus Garlic DV% diff.
Vitamin B6 0.091mg 1.235mg 88%
Manganese 0.158mg 1.672mg 66%
Vitamin K 41.6µg 1.7µg 33%
Vitamin C 5.6mg 31.2mg 28%
Selenium 2.3µg 14.2µg 22%
Calcium 24mg 181mg 16%
Phosphorus 52mg 153mg 14%
Copper 0.189mg 0.299mg 12%
Folate 52µg 3µg 12%
Carbs 3.88g 33.06g 10%
Protein 2.2g 6.36g 8%
Vitamin E 1.13mg 0.08mg 7%
Calories 20kcal 149kcal 6%
Potassium 202mg 401mg 6%
Iron 2.14mg 1.7mg 6%
Zinc 0.54mg 1.16mg 6%
Vitamin B5 0.274mg 0.596mg 6%
Vitamin B1 0.143mg 0.2mg 5%
Vitamin A 38µg 0µg 4%
Magnesium 14mg 25mg 3%
Vitamin B2 0.141mg 0.11mg 2%
Vitamin B3 0.978mg 0.7mg 2%
Fats 0.12g 0.5g 1%
Sodium 2mg 17mg 1%
Choline 16mg 23.2mg 1%
Polyunsaturated fat 0.05g 0.249g 1%
Fructose 1g 1%
Protein per 100 calories 11g 4.3g N/A
Calories per 10 g protein 91kcal 234kcal N/A
Weight per 100 calories 500g 67g N/A
Net carbs 1.78g 30.96g N/A
Sugar 1.88g 1g N/A
Fiber 2.1g 2.1g 0%
Saturated fat 0.04g 0.089g 0%
Monounsaturated fat 0g 0.011g 0%
Tryptophan 0.027mg 0.066mg 0%
Threonine 0.084mg 0.157mg 0%
Isoleucine 0.075mg 0.217mg 0%
Leucine 0.128mg 0.308mg 0%
Lysine 0.104mg 0.273mg 0%
Methionine 0.031mg 0.076mg 0%
Phenylalanine 0.075mg 0.183mg 0%
Valine 0.115mg 0.291mg 0%
Histidine 0.049mg 0.113mg 0%

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
Garlic
Garlic
4
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more WaterWater +59.1%
Contains more ProteinProtein +189.1%
Contains more FatsFats +316.7%
Contains more CarbsCarbs +752.1%
Contains more OtherOther +158.6%

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
Garlic
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains less Sat. FatSaturated fat -55.1%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +398%

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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. 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.