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Asparagus vs. Corn — In-Depth Nutrition Comparison

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How are asparagus and corn different?

  • Asparagus is higher in vitamin K, iron, copper, vitamin A, folate, vitamin E, and vitamin B2; however, corn is richer in vitamin B5.
  • Daily need coverage for vitamin K for asparagus is 34% higher.
  • Asparagus contains 13 times more vitamin E than corn. While asparagus contains 1.13mg of vitamin E, corn contains only 0.09mg.
  • Asparagus has a lower glycemic index (32) than corn (52).

Asparagus, raw and Corn, sweet, yellow, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Asparagus vs Corn 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%
Corn
Corn
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Contains more CalciumCalcium +700%
Contains more IronIron +375.6%
Contains more CopperCopper +285.7%
Contains more SeleniumSelenium +1050%
Contains more MagnesiumMagnesium +85.7%
Contains more ZincZinc +14.8%
Contains more PhosphorusPhosphorus +48.1%
Contains less SodiumSodium -50%
~equal in Potassium ~218mg
~equal in Manganese ~0.167mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 19% 0% 13% 23% 36% 33% 18% 16% 21% 0% 104% 39%
Corn
Corn
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 18% 0% 4.3% 1.8% 23% 13% 32% 48% 32% 0% 1% 17%
Contains more Vitamin AVitamin A +192.3%
Contains more Vitamin EVitamin E +1155.6%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B2Vitamin B2 +147.4%
Contains more Vitamin KVitamin K +10300%
Contains more FolateFolate +126.1%
Contains more Vitamin B3Vitamin B3 +72.1%
Contains more Vitamin B5Vitamin B5 +189.1%
Contains more Vitamin B6Vitamin B6 +52.7%
~equal in Vitamin C ~5.5mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Asparagus Corn DV% diff.
Vitamin K 41.6µg 0.4µg 34%
Iron 2.14mg 0.45mg 21%
Copper 0.189mg 0.049mg 16%
Vitamin B5 0.274mg 0.792mg 10%
Vitamin E 1.13mg 0.09mg 7%
Folate 52µg 23µg 7%
Carbs 3.88g 20.98g 6%
Vitamin B2 0.141mg 0.057mg 6%
Calories 20kcal 96kcal 4%
Phosphorus 52mg 77mg 4%
Selenium 2.3µg 0.2µg 4%
Vitamin B1 0.143mg 0.093mg 4%
Vitamin B3 0.978mg 1.683mg 4%
Vitamin B6 0.091mg 0.139mg 4%
Polyunsaturated fat 0.05g 0.603g 4%
Magnesium 14mg 26mg 3%
Starch 7.17g 3%
Vitamin A 38µg 13µg 3%
Protein 2.2g 3.41g 2%
Fats 0.12g 1.5g 2%
Calcium 24mg 3mg 2%
Choline 16mg 29.1mg 2%
Fiber 2.1g 2.4g 1%
Zinc 0.54mg 0.62mg 1%
Saturated fat 0.04g 0.197g 1%
Monounsaturated fat 0g 0.374g 1%
Protein per 100 calories 11g 3.6g N/A
Calories per 10 g protein 91kcal 282kcal N/A
Weight per 100 calories 500g 104g N/A
Vitamin C 5.6mg 5.5mg 0%
Net carbs 1.78g 18.58g N/A
Potassium 202mg 218mg 0%
Sugar 1.88g 4.54g N/A
Sodium 2mg 1mg 0%
Manganese 0.158mg 0.167mg 0%
Tryptophan 0.027mg 0.023mg 0%
Threonine 0.084mg 0.133mg 0%
Isoleucine 0.075mg 0.133mg 0%
Leucine 0.128mg 0.358mg 0%
Lysine 0.104mg 0.141mg 0%
Methionine 0.031mg 0.069mg 0%
Phenylalanine 0.075mg 0.155mg 0%
Valine 0.115mg 0.191mg 0%
Histidine 0.049mg 0.091mg 0%
Fructose 1g 0.79g 0%

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
Corn
Corn
4
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more WaterWater +27%
Contains more ProteinProtein +55%
Contains more FatsFats +1150%
Contains more CarbsCarbs +440.7%
Contains more OtherOther +20.7%

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
Corn
Corn
2
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains less Sat. FatSaturated fat -79.7%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +1106%

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
Corn
Corn
4
61% 23% 7% 7%
Starch: 7.17 g
Sucrose: 2.74 g
Glucose: 0.84 g
Fructose: 0.79 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more FructoseFructose +26.6%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1091.3%
Contains more GlucoseGlucose +29.2%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.