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Asparagus vs. Kit Kat — In-Depth Nutrition Comparison

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Significant differences between asparagus and kit Kat

  • Asparagus has more vitamin K, iron, vitamin A, folate, and vitamin C; however, kit Kat is richer in vitamin B12, phosphorus, calcium, and vitamin B5.
  • Kit Kat covers your daily saturated fat needs 90% more than asparagus.
  • Asparagus contains less saturated fat.
  • Kit Kat has a higher glycemic index. The glycemic index of kit Kat is 50, while the glycemic index of asparagus is 32.

Specific food types used in this comparison are Asparagus, raw and Candies, KIT KAT Wafer Bar.

Infographic

Asparagus vs Kit Kat 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 26% 38% 20% 38% 73% 2.5% 58% 7% 13% 27%
Contains more IronIron +114%
Contains more ZincZinc +500%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +58%
Contains more MagnesiumMagnesium +164.3%
Contains more CalciumCalcium +420.8%
Contains more PotassiumPotassium +14.4%
Contains more CopperCopper +16.4%
Contains more PhosphorusPhosphorus +159.6%
Contains more SeleniumSelenium +117.4%

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% 8% 6.8% 0% 29% 48% 9.4% 38% 4.6% 70% 13% 11% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +58.3%
Contains more Vitamin EVitamin E +232.4%
Contains more Vitamin B1Vitamin B1 +22.2%
Contains more Vitamin B3Vitamin B3 +95.6%
Contains more Vitamin B6Vitamin B6 +355%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +271.4%
Contains more Vitamin B2Vitamin B2 +48.9%
Contains more Vitamin B5Vitamin B5 +133.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +93.8%
~equal in Vitamin D ~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% 26% 65%
Protein: 6.51 g
Fats: 25.99 g
Carbs: 64.59 g
Water: 1.63 g
Other: 1.28 g
Contains more WaterWater +5619%
Contains more ProteinProtein +195.9%
Contains more FatsFats +21558.3%
Contains more CarbsCarbs +1564.7%
Contains more OtherOther +120.7%

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
73% 24% 4%
Saturated fat: Sat. Fat 17.953 g
Monounsaturated fat: Mono. Fat 5.844 g
Polyunsaturated fat: Poly. Fat 0.895 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +1690%

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
18% 68% 14%
Starch: 10.6 g
Sucrose: 40.04 g
Glucose: 0.16 g
Fructose: 0.2 g
Lactose: 8.21 g
Maltose: 0.07 g
Galactose: 0 g
Contains more GlucoseGlucose +306.3%
Contains more FructoseFructose +400%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +17308.7%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~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 Kit Kat
Rich in minerals ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Asparagus Kit Kat DV% diff.
Saturated fat 0.04g 17.953g 81%
Fats 0.12g 25.99g 40%
Vitamin K 41.6µg 5.2µg 30%
Calories 20kcal 518kcal 25%
Vitamin B12 0µg 0.56µg 23%
Carbs 3.88g 64.59g 20%
Monounsaturated fat 0g 5.844g 15%
Iron 2.14mg 1mg 14%
Phosphorus 52mg 135mg 12%
Folate 52µg 14µg 10%
Calcium 24mg 125mg 10%
Protein 2.2g 6.51g 9%
Vitamin B5 0.274mg 0.64mg 7%
Polyunsaturated fat 0.05g 0.895g 6%
Vitamin C 5.6mg 0mg 6%
Vitamin E 1.13mg 0.34mg 5%
Vitamin B6 0.091mg 0.02mg 5%
Selenium 2.3µg 5µg 5%
Vitamin B2 0.141mg 0.21mg 5%
Magnesium 14mg 37mg 5%
Cholesterol 0mg 11mg 4%
Caffeine 0mg 14mg 4%
Starch 10.6g 4%
Zinc 0.54mg 0.09mg 4%
Fiber 2.1g 1g 4%
Choline 16mg 31mg 3%
Manganese 0.158mg 0.1mg 3%
Vitamin B3 0.978mg 0.5mg 3%
Copper 0.189mg 0.22mg 3%
Vitamin A 38µg 24µg 2%
Vitamin B1 0.143mg 0.117mg 2%
Sodium 2mg 54mg 2%
Fructose 1g 0.2g 1%
Potassium 202mg 231mg 1%
Net carbs 1.78g 63.59g N/A
Sugar 1.88g 48.68g N/A
Trans fat 0g 0.099g N/A
Tryptophan 0.027mg 0.09mg 0%
Threonine 0.084mg 0.19mg 0%
Isoleucine 0.075mg 0.28mg 0%
Leucine 0.128mg 0.52mg 0%
Lysine 0.104mg 0.28mg 0%
Methionine 0.031mg 0.16mg 0%
Phenylalanine 0.075mg 0.27mg 0%
Valine 0.115mg 0.36mg 0%
Histidine 0.049mg 0.11mg 0%
Omega-3 - ALA 0.075g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Asparagus Kit Kat
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
20%
Kit Kat
Minerals Daily Need Coverage Score
25%
Asparagus
30%
Kit Kat

Comparison summary

Which food is richer in minerals?
Kit Kat
Kit Kat is relatively richer in minerals
Which food is cheaper?
Kit Kat
Kit Kat is cheaper (difference - $1)
Which food is lower in Cholesterol?
Asparagus
Asparagus is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 46.8g)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 52mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 17.913g)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Asparagus
Asparagus is relatively richer in vitamins

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. Kit Kat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167992/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.