Asparagus vs. Graham cracker — In-Depth Nutrition Comparison
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The main differences between asparagus and graham cracker
- Asparagus has more vitamin K and vitamin A; however, graham cracker has more manganese, vitamin B3, iron, phosphorus, vitamin B2, vitamin B1, and folate.
- Daily need coverage for manganese for graham cracker is 37% higher.
- Graham cracker has 378 times less vitamin A than asparagus. Asparagus has 756IU of vitamin A, while graham cracker has 2IU.
- Asparagus is lower in sodium.
- Graham cracker has a higher glycemic index than asparagus.
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 more PotassiumPotassium | +18.8% |
| Contains more CopperCopper | +11.2% |
| Contains less SodiumSodium | -99.6% |
| Contains more MagnesiumMagnesium | +185.7% |
| Contains more CalciumCalcium | +220.8% |
| Contains more IronIron | +76.6% |
| Contains more ZincZinc | +77.8% |
| Contains more PhosphorusPhosphorus | +255.8% |
| Contains more ManganeseManganese | +544.9% |
| Contains more SeleniumSelenium | +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 more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin KVitamin K | +190.9% |
| Contains more CholineCholine | +171.2% |
| Contains more Vitamin EVitamin E | +33.6% |
| Contains more Vitamin B1Vitamin B1 | +85.3% |
| Contains more Vitamin B2Vitamin B2 | +124.8% |
| Contains more Vitamin B3Vitamin B3 | +353.9% |
| Contains more Vitamin B5Vitamin B5 | +53.3% |
| Contains more Vitamin B6Vitamin B6 | +71.4% |
| Contains more FolateFolate | +75% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more WaterWater | +2649.9% |
| Contains more ProteinProtein | +204.1% |
| Contains more FatsFats | +8733.3% |
| Contains more CarbsCarbs | +1901.5% |
| Contains more OtherOther | +186.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.04 g
Monounsaturated fat:
Mono. Fat
0 g
Polyunsaturated fat:
Poly. Fat
0.05 g
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains less Sat. FatSaturated fat | -97.6% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +10676% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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 more StarchStarch | +∞% |
| Contains more SucroseSucrose | +9821.7% |
| Contains more GlucoseGlucose | +60% |
~equal in
Fructose
~0.99g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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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| 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 | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.158mg | 1.019mg | 37% |
| Polyunsaturated fat | 0.05g | 5.388g | 36% |
| Carbs | 3.88g | 77.66g | 25% |
| Vitamin K | 41.6µg | 14.3µg | 23% |
| Vitamin B3 | 0.978mg | 4.439mg | 22% |
| Iron | 2.14mg | 3.78mg | 21% |
| Calories | 20kcal | 430kcal | 21% |
| Sodium | 2mg | 459mg | 20% |
| Phosphorus | 52mg | 185mg | 19% |
| Starch | 46.56g | 19% | |
| Fats | 0.12g | 10.6g | 16% |
| Vitamin B2 | 0.141mg | 0.317mg | 14% |
| Folate | 52µg | 91µg | 10% |
| Vitamin B1 | 0.143mg | 0.265mg | 10% |
| Protein | 2.2g | 6.69g | 9% |
| Saturated fat | 0.04g | 1.633g | 7% |
| Selenium | 2.3µg | 6.3µg | 7% |
| Magnesium | 14mg | 40mg | 6% |
| Monounsaturated fat | 0g | 2.509g | 6% |
| Vitamin C | 5.6mg | 0mg | 6% |
| Vitamin B6 | 0.091mg | 0.156mg | 5% |
| Calcium | 24mg | 77mg | 5% |
| Fiber | 2.1g | 3.4g | 5% |
| Vitamin A | 38µg | 0µg | 4% |
| Zinc | 0.54mg | 0.96mg | 4% |
| Vitamin E | 1.13mg | 1.51mg | 3% |
| Vitamin B5 | 0.274mg | 0.42mg | 3% |
| Choline | 16mg | 5.9mg | 2% |
| Copper | 0.189mg | 0.17mg | 2% |
| Potassium | 202mg | 170mg | 1% |
| Net carbs | 1.78g | 74.26g | N/A |
| Sugar | 1.88g | 24.85g | N/A |
| Trans fat | 0g | 0.055g | N/A |
| Tryptophan | 0.027mg | 0% | |
| Threonine | 0.084mg | 0% | |
| Isoleucine | 0.075mg | 0% | |
| Leucine | 0.128mg | 0% | |
| Lysine | 0.104mg | 0% | |
| Methionine | 0.031mg | 0% | |
| Phenylalanine | 0.075mg | 0% | |
| Valine | 0.115mg | 0% | |
| Histidine | 0.049mg | 0% | |
| Fructose | 1g | 0.99g | 0% |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.004g | N/A |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
25%
32%
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 lower in Sugar?
Asparagus is lower in Sugar (difference - 22.97g)
Which food contains less Sodium?
Asparagus contains less Sodium (difference - 457mg)
Which food is lower in Saturated fat?
Asparagus is lower in Saturated fat (difference - 1.593g)
Which food is lower in glycemic index?
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)
Which food is richer in vitamins?
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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.