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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.

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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
:
5
Gratin
Contains more Iron +234.4%
Contains more Copper +18.1%
Contains less Sodium -99.5%
Contains more Calcium +395.8%
Contains more Potassium +96%
Contains more Magnesium +42.9%
Contains more Zinc +27.8%
Contains more Phosphorus +117.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 36% 35% 15% 54% 19% 49% 57%
Contains more Iron +234.4%
Contains more Copper +18.1%
Contains less Sodium -99.5%
Contains more Calcium +395.8%
Contains more Potassium +96%
Contains more Magnesium +42.9%
Contains more Zinc +27.8%
Contains more Phosphorus +117.3%

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 33% 16% 0% 0% 16% 27% 19% 24% 41% 0% 0% 9%
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 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 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 Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins Equal

Which food is preferable for your diet?

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

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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 is lower in Cholesterol?
Garden asparagus
Garden asparagus is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 431mg)
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.

All nutrients comparison - raw data values

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

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.