Garden asparagus vs. Graham cracker — In-Depth Nutrition Comparison
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The main differences between Garden asparagus and Graham cracker
- Garden asparagus has more Vitamin K, however, Graham cracker has more Manganese, Vitamin B3, Iron, Phosphorus, Vitamin B2, Vitamin B1, and Folate.
- Daily need coverage for Manganese from Graham cracker is 37% higher.
- Graham cracker has 3 times less Vitamin K than Garden asparagus. Garden asparagus has 41.6µg of Vitamin K, while Graham cracker has 14.3µg.
- Garden asparagus is lower in Saturated Fat.
Food types used in this article are Asparagus, raw and Cookies, graham crackers, plain or honey (includes cinnamon).
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.
Contains
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Potassium
+18.8%
Contains
less
Sodium
-99.6%
Contains
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Copper
+11.2%
Contains
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Calcium
+220.8%
Contains
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Iron
+76.6%
Contains
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Magnesium
+185.7%
Contains
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Phosphorus
+255.8%
Contains
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Zinc
+77.8%
Contains
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Manganese
+544.9%
Contains
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Selenium
+173.9%
Contains
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Potassium
+18.8%
Contains
less
Sodium
-99.6%
Contains
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Copper
+11.2%
Contains
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Calcium
+220.8%
Contains
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Iron
+76.6%
Contains
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Magnesium
+185.7%
Contains
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Phosphorus
+255.8%
Contains
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Zinc
+77.8%
Contains
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Manganese
+544.9%
Contains
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Selenium
+173.9%
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.
:
Contains
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Vitamin A
+37700%
Contains
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Vitamin C
+∞%
Contains
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Vitamin K
+190.9%
Contains
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Vitamin E
+33.6%
Contains
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Vitamin B1
+85.3%
Contains
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Vitamin B2
+124.8%
Contains
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Vitamin B3
+353.9%
Contains
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Vitamin B5
+53.3%
Contains
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Vitamin B6
+71.4%
Contains
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Folate
+75%
Contains
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Vitamin A
+37700%
Contains
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Vitamin C
+∞%
Contains
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Vitamin K
+190.9%
Contains
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Vitamin E
+33.6%
Contains
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Vitamin B1
+85.3%
Contains
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Vitamin B2
+124.8%
Contains
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Vitamin B3
+353.9%
Contains
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Vitamin B5
+53.3%
Contains
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Vitamin B6
+71.4%
Contains
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Folate
+75%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+2649.9%
Contains
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Protein
+204.1%
Contains
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Fats
+8733.3%
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Carbs
+1901.5%
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Other
+186.2%
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Contains
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Water
+2649.9%
Contains
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Protein
+204.1%
Contains
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Fats
+8733.3%
Contains
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Carbs
+1901.5%
Contains
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Other
+186.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-97.6%
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Monounsaturated Fat
+∞%
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Polyunsaturated fat
+10676%
Saturated Fat:
0.04 g
Monounsaturated Fat:
0 g
Polyunsaturated fat:
0.05 g
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Contains
less
Saturated Fat
-97.6%
Contains
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Monounsaturated Fat
+∞%
Contains
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Polyunsaturated fat
+10676%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+∞%
Contains
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Sucrose
+9821.7%
Contains
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Glucose
+60%
Equal in Fructose - 0.99
Starch:
0 g
Sucrose:
0.23 g
Glucose:
0.65 g
Fructose:
1 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Starch
+∞%
Contains
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Sucrose
+9821.7%
Contains
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Glucose
+60%
Equal in Fructose - 0.99
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.78g | 74.26g |
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| Protein | 2.2g | 6.69g |
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| Fats | 0.12g | 10.6g |
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| Carbs | 3.88g | 77.66g |
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| Calories | 20kcal | 430kcal |
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| Starch | 46.56g |
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| Fructose | 1g | 0.99g |
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| Sugar | 1.88g | 24.85g |
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| Fiber | 2.1g | 3.4g |
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| Calcium | 24mg | 77mg |
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| Iron | 2.14mg | 3.78mg |
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| Magnesium | 14mg | 40mg |
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| Phosphorus | 52mg | 185mg |
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| Potassium | 202mg | 170mg |
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| Sodium | 2mg | 459mg |
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| Zinc | 0.54mg | 0.96mg |
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| Copper | 0.189mg | 0.17mg |
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| Manganese | 0.158mg | 1.019mg |
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| Selenium | 2.3µg | 6.3µg |
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| Vitamin A | 756IU | 2IU |
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| Vitamin A RAE | 38µg | 0µg |
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| Vitamin E | 1.13mg | 1.51mg |
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| Vitamin C | 5.6mg | 0mg |
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| Vitamin B1 | 0.143mg | 0.265mg |
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| Vitamin B2 | 0.141mg | 0.317mg |
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| Vitamin B3 | 0.978mg | 4.439mg |
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| Vitamin B5 | 0.274mg | 0.42mg |
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| Vitamin B6 | 0.091mg | 0.156mg |
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| Folate | 52µg | 91µg |
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| Vitamin K | 41.6µg | 14.3µg |
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| Tryptophan | 0.027mg |
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| Threonine | 0.084mg |
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| Isoleucine | 0.075mg |
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| Leucine | 0.128mg |
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| Lysine | 0.104mg |
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| Methionine | 0.031mg |
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| Phenylalanine | 0.075mg |
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| Valine | 0.115mg |
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| Histidine | 0.049mg |
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| Trans Fat | 0g | 0.055g |
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| Saturated Fat | 0.04g | 1.633g |
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| Monounsaturated Fat | 0g | 2.509g |
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| Polyunsaturated fat | 0.05g | 5.388g |
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| Omega-6 - Eicosadienoic acid | 0g | 0.004g |
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| Omega-6 - Linoleic acid | 4.735g |
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| Omega-6 - Gamma-linoleic acid | 0.024g |
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| Omega-3 - ALA | 0.599g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
29%
35%
Minerals Daily Need Coverage Score
25%
60%
Comparison summary
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is cheaper?
Graham cracker is cheaper (difference - $4)
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food is lower in Sugar?
Garden asparagus is lower in Sugar (difference - 22.97g)
Which food contains less Sodium?
Garden asparagus contains less Sodium (difference - 457mg)
Which food is lower in Saturated Fat?
Garden asparagus is lower in Saturated Fat (difference - 1.593g)
Which food is lower in glycemic index?
Garden asparagus is lower in glycemic index (difference - 42)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)