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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

Asparagus vs Graham cracker 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
7% 11% 78% 3%
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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
17% 26% 57%
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
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
65% 32%
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.
Asparagus Graham cracker
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Asparagus Graham cracker 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?

ok
ok
is better in case of low diet
Asparagus Graham cracker
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Asparagus
32%
Graham cracker
Minerals Daily Need Coverage Score
25%
Asparagus
60%
Graham cracker

Comparison summary

Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $4)
Which food is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 22.97g)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 457mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 1.593g)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 42)
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

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.