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Asparagus vs. Grape — In-Depth Nutrition Comparison

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Important differences between asparagus and grapes

  • Asparagus has more iron, vitamin K, copper, vitamin A, folate, vitamin B2, vitamin E, phosphorus, and vitamin B5; however, grapes are richer in manganese.
  • Grapes' daily need coverage for manganese is 24% more.
  • Asparagus contains 13 times more folate than grapes. Asparagus contains 52µg of folate, while grapes contain 4µg.
  • Grapes have a higher glycemic index. The glycemic index of grapes is 49, while the glycemic index of asparagus is 32.

The food varieties used in the comparison are Asparagus, raw and Grapes, american type (slip skin), raw.

Infographic

Asparagus vs Grape 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%
Grape
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
Contains more MagnesiumMagnesium +180%
Contains more CalciumCalcium +71.4%
Contains more IronIron +637.9%
Contains more CopperCopper +372.5%
Contains more ZincZinc +1250%
Contains more PhosphorusPhosphorus +420%
Contains more SeleniumSelenium +2200%
Contains more ManganeseManganese +354.4%
~equal in Potassium ~191mg
~equal in Sodium ~2mg

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%
Grape
1
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 13% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
Contains more Vitamin CVitamin C +40%
Contains more Vitamin AVitamin A +660%
Contains more Vitamin EVitamin E +494.7%
Contains more Vitamin B1Vitamin B1 +55.4%
Contains more Vitamin B2Vitamin B2 +147.4%
Contains more Vitamin B3Vitamin B3 +226%
Contains more Vitamin B5Vitamin B5 +1041.7%
Contains more Vitamin KVitamin K +184.9%
Contains more FolateFolate +1200%
Contains more CholineCholine +185.7%
Contains more Vitamin B6Vitamin B6 +20.9%
~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
Grape
2
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more ProteinProtein +249.2%
Contains more WaterWater +14.7%
Contains more FatsFats +191.7%
Contains more CarbsCarbs +342%
~equal in Other ~0.57g

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
Grape
2
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains less Sat. FatSaturated fat -64.9%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +104%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Asparagus Grape
Lower in price ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Asparagus Grape DV% diff.
Manganese 0.158mg 0.718mg 24%
Iron 2.14mg 0.29mg 23%
Vitamin K 41.6µg 14.6µg 23%
Copper 0.189mg 0.04mg 17%
Folate 52µg 4µg 12%
Vitamin B2 0.141mg 0.057mg 6%
Phosphorus 52mg 10mg 6%
Vitamin E 1.13mg 0.19mg 6%
Vitamin B5 0.274mg 0.024mg 5%
Fiber 2.1g 0.9g 5%
Zinc 0.54mg 0.04mg 5%
Vitamin B3 0.978mg 0.3mg 4%
Carbs 3.88g 17.15g 4%
Selenium 2.3µg 0.1µg 4%
Vitamin A 38µg 5µg 4%
Vitamin B1 0.143mg 0.092mg 4%
Protein 2.2g 0.63g 3%
Choline 16mg 5.6mg 2%
Calories 20kcal 67kcal 2%
Magnesium 14mg 5mg 2%
Vitamin C 5.6mg 4mg 2%
Fructose 1g 1%
Calcium 24mg 14mg 1%
Vitamin B6 0.091mg 0.11mg 1%
Fats 0.12g 0.35g 0%
Net carbs 1.78g 16.25g N/A
Potassium 202mg 191mg 0%
Sugar 1.88g 16.25g N/A
Sodium 2mg 2mg 0%
Saturated fat 0.04g 0.114g 0%
Monounsaturated fat 0g 0.014g 0%
Polyunsaturated fat 0.05g 0.102g 0%
Tryptophan 0.027mg 0.003mg 0%
Threonine 0.084mg 0.017mg 0%
Isoleucine 0.075mg 0.005mg 0%
Leucine 0.128mg 0.013mg 0%
Lysine 0.104mg 0.014mg 0%
Methionine 0.031mg 0.021mg 0%
Phenylalanine 0.075mg 0.013mg 0%
Valine 0.115mg 0.017mg 0%
Histidine 0.049mg 0.023mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Asparagus Grape
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
10%
Grape
Minerals Daily Need Coverage Score
25%
Asparagus
15%
Grape

Comparison summary

Which food is cheaper?
Grape
Grape is cheaper (difference - $3.5)
Which food is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 14.37g)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 0.074g)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Asparagus
Asparagus is relatively richer in minerals
Which food is richer in vitamins?
Asparagus
Asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)

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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.