Asparagus vs. Kiwi — In-Depth Nutrition Comparison
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How are asparagus and kiwi different?
- Asparagus is higher in iron, vitamin A, vitamin B1, vitamin B2, folate, and copper; however, kiwi is richer in vitamin C.
- Daily need coverage for vitamin C for kiwi is 97% higher.
- Asparagus contains 9 times more vitamin A than kiwi. While asparagus contains 756IU of vitamin A, kiwi contains only 87IU.
- Asparagus has a lower glycemic index (32) than kiwi (58).
Asparagus, raw and Kiwifruit, green, raw are the varieties used in this article.
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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.
| Contains more IronIron | +590.3% |
| Contains more CopperCopper | +45.4% |
| Contains more ZincZinc | +285.7% |
| Contains more PhosphorusPhosphorus | +52.9% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +61.2% |
| Contains more SeleniumSelenium | +1050% |
| Contains more MagnesiumMagnesium | +21.4% |
| Contains more CalciumCalcium | +41.7% |
| Contains more PotassiumPotassium | +54.5% |
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.
| Contains more Vitamin AVitamin A | +850% |
| Contains more Vitamin B1Vitamin B1 | +429.6% |
| Contains more Vitamin B2Vitamin B2 | +464% |
| Contains more Vitamin B3Vitamin B3 | +186.8% |
| Contains more Vitamin B5Vitamin B5 | +49.7% |
| Contains more Vitamin B6Vitamin B6 | +44.4% |
| Contains more FolateFolate | +108% |
| Contains more CholineCholine | +105.1% |
| Contains more Vitamin CVitamin C | +1555.4% |
| Contains more Vitamin EVitamin E | +29.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 5.6mg | 92.7mg | 97% |
| Iron | 2.14mg | 0.31mg | 23% |
| Vitamin B1 | 0.143mg | 0.027mg | 10% |
| Vitamin B2 | 0.141mg | 0.025mg | 9% |
| Copper | 0.189mg | 0.13mg | 7% |
| Folate | 52µg | 25µg | 7% |
| Vitamin B3 | 0.978mg | 0.341mg | 4% |
| Selenium | 2.3µg | 0.2µg | 4% |
| Vitamin A | 38µg | 4µg | 4% |
| Zinc | 0.54mg | 0.14mg | 4% |
| Fructose | 1g | 4.35g | 4% |
| Fiber | 2.1g | 3g | 4% |
| Carbs | 3.88g | 14.66g | 4% |
| Potassium | 202mg | 312mg | 3% |
| Phosphorus | 52mg | 34mg | 3% |
| Manganese | 0.158mg | 0.098mg | 3% |
| Polyunsaturated fat | 0.05g | 0.287g | 2% |
| Vitamin B6 | 0.091mg | 0.063mg | 2% |
| Vitamin B5 | 0.274mg | 0.183mg | 2% |
| Calories | 20kcal | 61kcal | 2% |
| Protein | 2.2g | 1.14g | 2% |
| Vitamin E | 1.13mg | 1.46mg | 2% |
| Choline | 16mg | 7.8mg | 1% |
| Magnesium | 14mg | 17mg | 1% |
| Fats | 0.12g | 0.52g | 1% |
| Vitamin K | 41.6µg | 40.3µg | 1% |
| Calcium | 24mg | 34mg | 1% |
| Net carbs | 1.78g | 11.66g | N/A |
| Sugar | 1.88g | 8.99g | N/A |
| Sodium | 2mg | 3mg | 0% |
| Saturated fat | 0.04g | 0.029g | 0% |
| Monounsaturated fat | 0g | 0.047g | 0% |
| Tryptophan | 0.027mg | 0.015mg | 0% |
| Threonine | 0.084mg | 0.047mg | 0% |
| Isoleucine | 0.075mg | 0.051mg | 0% |
| Leucine | 0.128mg | 0.066mg | 0% |
| Lysine | 0.104mg | 0.061mg | 0% |
| Methionine | 0.031mg | 0.024mg | 0% |
| Phenylalanine | 0.075mg | 0.044mg | 0% |
| Valine | 0.115mg | 0.057mg | 0% |
| Histidine | 0.049mg | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +93% |
| Contains more WaterWater | +12.2% |
| Contains more FatsFats | +333.3% |
| Contains more CarbsCarbs | +277.8% |
~equal in
Other
~0.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -27.5% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +474% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +53.3% |
| Contains more GlucoseGlucose | +532.3% |
| Contains more FructoseFructose | +335% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
