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Garden asparagus vs Gratin - In-Depth Nutrition Comparison

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The main differences between Garden asparagus and Gratin

  • Garden asparagus has more Iron, Folate, and Vitamin B1, however Gratin has more Calcium, Phosphorus, Vitamin B6, and Potassium.
  • Daily need coverage for Saturated Fat from Gratin is 23% higher.
  • Gratin has 5 times less Folate than Garden asparagus. Garden asparagus has 52µg of Folate, while Gratin has 11µg.
  • Garden asparagus is lower in Saturated Fat.

Food types used in this article are Asparagus, raw and Potatoes, au gratin, home-prepared from recipe using butter.

Infographic

Garden asparagus vs Gratin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +234.4%
Contains less Sodium -99.5%
Contains more Copper +18.1%
Contains more Calcium +395.8%
Contains more Magnesium +42.9%
Contains more Phosphorus +117.3%
Contains more Potassium +96%
Contains more Zinc +27.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 24% 15% 49% 35% 57% 19% 54%
Contains more Iron +234.4%
Contains less Sodium -99.5%
Contains more Copper +18.1%
Contains more Calcium +395.8%
Contains more Magnesium +42.9%
Contains more Phosphorus +117.3%
Contains more Potassium +96%
Contains more Zinc +27.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Gratin
Contains more Vitamin A +186.4%
Contains more Vitamin B1 +123.4%
Contains more Vitamin B2 +21.6%
Contains more Folate +372.7%
Contains more Vitamin C +76.8%
Contains more Vitamin B5 +41.2%
Contains more Vitamin B6 +91.2%
Equal in Vitamin B3 - 0.993
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 0%
Contains more Vitamin A +186.4%
Contains more Vitamin B1 +123.4%
Contains more Vitamin B2 +21.6%
Contains more Folate +372.7%
Contains more Vitamin C +76.8%
Contains more Vitamin B5 +41.2%
Contains more Vitamin B6 +91.2%
Equal in Vitamin B3 - 0.993

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garden asparagus Gratin
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garden asparagus Gratin Opinion
Net carbs 1.78g 9.47g Gratin
Protein 2.2g 5.06g Gratin
Fats 0.12g 7.59g Gratin
Carbs 3.88g 11.27g Gratin
Calories 20kcal 132kcal Gratin
Starch g g
Fructose 1g g Garden asparagus
Sugar 1.88g g Gratin
Fiber 2.1g 1.8g Garden asparagus
Calcium 24mg 119mg Gratin
Iron 2.14mg 0.64mg Garden asparagus
Magnesium 14mg 20mg Gratin
Phosphorus 52mg 113mg Gratin
Potassium 202mg 396mg Gratin
Sodium 2mg 433mg Garden asparagus
Zinc 0.54mg 0.69mg Gratin
Copper 0.189mg 0.16mg Garden asparagus
Vitamin A 756IU 264IU Garden asparagus
Vitamin E 1.13mg mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.6mg 9.9mg Gratin
Vitamin B1 0.143mg 0.064mg Garden asparagus
Vitamin B2 0.141mg 0.116mg Garden asparagus
Vitamin B3 0.978mg 0.993mg Gratin
Vitamin B5 0.274mg 0.387mg Gratin
Vitamin B6 0.091mg 0.174mg Gratin
Folate 52µg 11µg Garden asparagus
Vitamin B12 0µg 0µg
Vitamin K 41.6µg µg Garden asparagus
Tryptophan 0.027mg 0.07mg Gratin
Threonine 0.084mg 0.192mg Gratin
Isoleucine 0.075mg 0.284mg Gratin
Leucine 0.128mg 0.443mg Gratin
Lysine 0.104mg 0.381mg Gratin
Methionine 0.031mg 0.117mg Gratin
Phenylalanine 0.075mg 0.254mg Gratin
Valine 0.115mg 0.325mg Gratin
Histidine 0.049mg 0.151mg Gratin
Cholesterol 0mg 23mg Garden asparagus
Trans Fat 0g g Gratin
Saturated Fat 0.04g 4.733g Garden asparagus
Monounsaturated Fat 0g 2.149g Gratin
Polyunsaturated fat 0.05g 0.276g Gratin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Gratin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Garden asparagus
15
Gratin
Mineral Summary Score
27
Garden asparagus
36
Gratin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
13%
Garden asparagus
30%
Gratin
Carbohydrates
4%
Garden asparagus
11%
Gratin
Fats
1%
Garden asparagus
35%
Gratin

Comparison summary

Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 1.88g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 32)
Which food is cheaper?
Gratin
Gratin is cheaper (difference - $4)
Which food is richer in minerals?
Gratin
Gratin is relatively richer in minerals
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 431mg)
Which food is lower in Cholesterol?
Garden asparagus
Garden asparagus is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 4.693g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.