Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Garden asparagus vs Garlic - In-Depth Nutrition Comparison

Compare

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
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Garlic
Contains more Iron +25.9%
Contains less Sodium -88.2%
Contains more Calcium +654.2%
Contains more Potassium +98.5%
Contains more Magnesium +78.6%
Contains more Copper +58.2%
Contains more Zinc +114.8%
Contains more Phosphorus +194.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 55% 36% 18% 100% 32% 66% 3%
Contains more Iron +25.9%
Contains less Sodium -88.2%
Contains more Calcium +654.2%
Contains more Potassium +98.5%
Contains more Magnesium +78.6%
Contains more Copper +58.2%
Contains more Zinc +114.8%
Contains more Phosphorus +194.2%

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 Vitamin K +2347.1%
Contains more Folate +1633.3%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 105% 1% 2% 0% 50% 26% 14% 36% 285% 0% 5% 3%
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 Vitamin K +2347.1%
Contains more Folate +1633.3%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
13%
Garden asparagus
38%
Garlic
Carbohydrates
4%
Garden asparagus
33%
Garlic
Fats
1%
Garden asparagus
2%
Garlic

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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

People also compare

Comparison summary

Which food contains less Sugars?
Garlic
Garlic contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Garden asparagus Garlic Opinion
Calories 20 149 Garlic
Protein 2.2 6.36 Garlic
Fats 0.12 0.5 Garlic
Vitamin C 5.6 31.2 Garlic
Carbs 3.88 33.06 Garlic
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 1.7 Garden asparagus
Calcium 24 181 Garlic
Potassium 202 401 Garlic
Magnesium 14 25 Garlic
Sugars 1.88 1 Garlic
Fiber 2.1 2.1
Copper 0.189 0.299 Garlic
Zinc 0.54 1.16 Garlic
Starch
Phosphorus 52 153 Garlic
Sodium 2 17 Garden asparagus
Vitamin A 756 9 Garden asparagus
Vitamin E 1.13 0.08 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.143 0.2 Garlic
Vitamin B2 0.141 0.11 Garden asparagus
Vitamin B3 0.978 0.7 Garden asparagus
Vitamin B5 0.274 0.596 Garlic
Vitamin B6 0.091 1.235 Garlic
Vitamin B12 0 0
Vitamin K 41.6 1.7 Garden asparagus
Folate 52 3 Garden asparagus
Trans Fat 0 0
Saturated Fat 0.04 0.089 Garden asparagus
Monounsaturated Fat 0 0.011 Garlic
Polyunsaturated fat 0.05 0.249 Garlic
Tryptophan 0.027 0.066 Garlic
Threonine 0.084 0.157 Garlic
Isoleucine 0.075 0.217 Garlic
Leucine 0.128 0.308 Garlic
Lysine 0.104 0.273 Garlic
Methionine 0.031 0.076 Garlic
Phenylalanine 0.075 0.183 Garlic
Valine 0.115 0.291 Garlic
Histidine 0.049 0.113 Garlic
Fructose 1 Garden asparagus

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.