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  6. Garden asparagus vs. Grape

Garden asparagus vs. Grape — In-Depth Nutrition Comparison

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Important differences between Garden asparagus and Grape

  • Garden asparagus has more Iron, Vitamin K, Copper, Folate, Vitamin B2, Vitamin E , Phosphorus, and Vitamin B5, however, Grape is richer in Manganese.
  • Grape's daily need coverage for Manganese is 24% more.
  • Garden asparagus contains 13 times more Folate than Grape. Garden asparagus contains 52µg of Folate, while Grape contains 4µg.

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

Infographic

Garden 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.
Garden asparagus
Garden asparagus
8
:
1
Grape
Grape
Contains more Calcium +71.4%
Contains more Iron +637.9%
Contains more Magnesium +180%
Contains more Phosphorus +420%
Contains more Zinc +1250%
Contains more Copper +372.5%
Contains more Selenium +2200%
Contains more Manganese +354.4%
Equal in Potassium - 191
Equal in Sodium - 2
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Grape
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 4% 5% 17% 1% 2% 14% 94% 1%
Contains more Calcium +71.4%
Contains more Iron +637.9%
Contains more Magnesium +180%
Contains more Phosphorus +420%
Contains more Zinc +1250%
Contains more Copper +372.5%
Contains more Selenium +2200%
Contains more Manganese +354.4%
Equal in Potassium - 191
Equal in Sodium - 2

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.
Garden asparagus
Garden asparagus
9
:
1
Grape
Grape
Contains more Vitamin A +656%
Contains more Vitamin E +494.7%
Contains more Vitamin C +40%
Contains more Vitamin B1 +55.4%
Contains more Vitamin B2 +147.4%
Contains more Vitamin B3 +226%
Contains more Vitamin B5 +1041.7%
Contains more Folate +1200%
Contains more Vitamin K +184.9%
Contains more Vitamin B6 +20.9%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Grape
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
Contains more Vitamin A +656%
Contains more Vitamin E +494.7%
Contains more Vitamin C +40%
Contains more Vitamin B1 +55.4%
Contains more Vitamin B2 +147.4%
Contains more Vitamin B3 +226%
Contains more Vitamin B5 +1041.7%
Contains more Folate +1200%
Contains more Vitamin K +184.9%
Contains more Vitamin B6 +20.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
3
:
2
Grape
Grape
Contains more Protein +249.2%
Contains more Water +14.7%
Contains more Fats +191.7%
Contains more Carbs +342%
Equal in Other - 0.57
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Grape
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more Protein +249.2%
Contains more Water +14.7%
Contains more Fats +191.7%
Contains more Carbs +342%
Equal in Other - 0.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
2
Grape
Grape
Contains less Saturated Fat -64.9%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +104%
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Grape
50% 6% 44%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g
Contains less Saturated Fat -64.9%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated 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.
Garden 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 Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Garden asparagus Grape Opinion
Net carbs 1.78g 16.25g Grape
Protein 2.2g 0.63g Garden asparagus
Fats 0.12g 0.35g Grape
Carbs 3.88g 17.15g Grape
Calories 20kcal 67kcal Grape
Fructose 1g Garden asparagus
Sugar 1.88g 16.25g Garden asparagus
Fiber 2.1g 0.9g Garden asparagus
Calcium 24mg 14mg Garden asparagus
Iron 2.14mg 0.29mg Garden asparagus
Magnesium 14mg 5mg Garden asparagus
Phosphorus 52mg 10mg Garden asparagus
Potassium 202mg 191mg Garden asparagus
Sodium 2mg 2mg
Zinc 0.54mg 0.04mg Garden asparagus
Copper 0.189mg 0.04mg Garden asparagus
Manganese 0.158mg 0.718mg Grape
Selenium 2.3µg 0.1µg Garden asparagus
Vitamin A 756IU 100IU Garden asparagus
Vitamin A RAE 38µg 5µg Garden asparagus
Vitamin E 1.13mg 0.19mg Garden asparagus
Vitamin C 5.6mg 4mg Garden asparagus
Vitamin B1 0.143mg 0.092mg Garden asparagus
Vitamin B2 0.141mg 0.057mg Garden asparagus
Vitamin B3 0.978mg 0.3mg Garden asparagus
Vitamin B5 0.274mg 0.024mg Garden asparagus
Vitamin B6 0.091mg 0.11mg Grape
Folate 52µg 4µg Garden asparagus
Vitamin K 41.6µg 14.6µg Garden asparagus
Tryptophan 0.027mg 0.003mg Garden asparagus
Threonine 0.084mg 0.017mg Garden asparagus
Isoleucine 0.075mg 0.005mg Garden asparagus
Leucine 0.128mg 0.013mg Garden asparagus
Lysine 0.104mg 0.014mg Garden asparagus
Methionine 0.031mg 0.021mg Garden asparagus
Phenylalanine 0.075mg 0.013mg Garden asparagus
Valine 0.115mg 0.017mg Garden asparagus
Histidine 0.049mg 0.023mg Garden asparagus
Saturated Fat 0.04g 0.114g Garden asparagus
Monounsaturated Fat 0g 0.014g Grape
Polyunsaturated fat 0.05g 0.102g Grape

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Grape
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
29%
Garden asparagus
11%
Grape
Minerals Daily Need Coverage Score
25%
Garden asparagus
15%
Grape

Comparison summary

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