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Asparagus vs. Malt — In-Depth Nutrition Comparison

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How are asparagus and malt different?

  • Asparagus is higher in vitamin K, iron, copper, vitamin A, folate, vitamin B1, and vitamin E; however, malt is richer in vitamin B12 and calcium.
  • Daily need coverage for vitamin K for asparagus is 34% higher.
  • Asparagus contains 19 times more vitamin E than malt. While asparagus contains 1.13mg of vitamin E, malt contains only 0.06mg.
  • Asparagus has less saturated fat.
  • Asparagus has a lower glycemic index (32) than malt (59).

Asparagus, raw and Beverages, Malted drink mix, chocolate, powder, prepared with whole milk are the varieties used in this article.

Infographic

Asparagus vs Malt 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%
Malt
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 29% 15% 7.9% 12% 11% 39% 7.8% 10% 29%
Contains more PotassiumPotassium +17.4%
Contains more IronIron +919%
Contains more CopperCopper +410.8%
Contains more ZincZinc +31.7%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +97.5%
Contains more CalciumCalcium +308.3%
Contains more PhosphorusPhosphorus +75%
Contains more SeleniumSelenium +134.8%
~equal in Magnesium ~15mg

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%
Malt
3
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 0.33% 8.7% 1.2% 0% 14% 42% 4.9% 21% 11% 53% 0.75% 6.8% 0%
Contains more Vitamin CVitamin C +5500%
Contains more Vitamin AVitamin A +46.2%
Contains more Vitamin EVitamin E +1783.3%
Contains more Vitamin B1Vitamin B1 +164.8%
Contains more Vitamin B3Vitamin B3 +277.6%
Contains more Vitamin B6Vitamin B6 +97.8%
Contains more Vitamin KVitamin K +13766.7%
Contains more FolateFolate +477.8%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +30.5%
Contains more Vitamin B5Vitamin B5 +29.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
Malt
4
3% 3% 11% 81%
Protein: 3.37 g
Fats: 3.29 g
Carbs: 11.2 g
Water: 81.34 g
Other: 0.8 g
Contains more WaterWater +14.6%
Contains more ProteinProtein +53.2%
Contains more FatsFats +2641.7%
Contains more CarbsCarbs +188.7%
Contains more OtherOther +37.9%

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
Malt
2
65% 28% 7%
Saturated fat: Sat. Fat 1.883 g
Monounsaturated fat: Mono. Fat 0.827 g
Polyunsaturated fat: Poly. Fat 0.208 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +316%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Asparagus Malt
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Asparagus Malt DV% diff.
Vitamin K 41.6µg 0.3µg 34%
Iron 2.14mg 0.21mg 24%
Vitamin B12 0µg 0.42µg 18%
Copper 0.189mg 0.037mg 17%
Folate 52µg 9µg 11%
Saturated fat 0.04g 1.883g 8%
Vitamin B1 0.143mg 0.054mg 7%
Calcium 24mg 98mg 7%
Vitamin E 1.13mg 0.06mg 7%
Fiber 2.1g 0.5g 6%
Phosphorus 52mg 91mg 6%
Selenium 2.3µg 5.4µg 6%
Vitamin C 5.6mg 0.1mg 6%
Fats 0.12g 3.29g 5%
Vitamin B3 0.978mg 0.259mg 4%
Vitamin B6 0.091mg 0.046mg 3%
Choline 16mg 3%
Calories 20kcal 85kcal 3%
Vitamin B2 0.141mg 0.184mg 3%
Manganese 0.158mg 0.08mg 3%
Cholesterol 0mg 10mg 3%
Sodium 2mg 60mg 3%
Carbs 3.88g 11.2g 2%
Monounsaturated fat 0g 0.827g 2%
Vitamin B5 0.274mg 0.354mg 2%
Protein 2.2g 3.37g 2%
Fructose 1g 1%
Polyunsaturated fat 0.05g 0.208g 1%
Vitamin A 38µg 26µg 1%
Caffeine 0mg 3mg 1%
Potassium 202mg 172mg 1%
Zinc 0.54mg 0.41mg 1%
Net carbs 1.78g 10.7g N/A
Magnesium 14mg 15mg 0%
Sugar 1.88g 6.68g N/A
Tryptophan 0.027mg 0.074mg 0%
Threonine 0.084mg 0.143mg 0%
Isoleucine 0.075mg 0.165mg 0%
Leucine 0.128mg 0.268mg 0%
Lysine 0.104mg 0.142mg 0%
Methionine 0.031mg 0.074mg 0%
Phenylalanine 0.075mg 0.15mg 0%
Valine 0.115mg 0.193mg 0%
Histidine 0.049mg 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Asparagus Malt
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
13%
Malt
Minerals Daily Need Coverage Score
25%
Asparagus
17%
Malt

Comparison summary

Which food is cheaper?
Malt
Malt is cheaper (difference - $3)
Which food is lower in Cholesterol?
Asparagus
Asparagus is lower in Cholesterol (difference - 10mg)
Which food is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 4.8g)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 58mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 1.843g)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Asparagus
Asparagus is relatively richer in vitamins
Which food is richer in minerals?
?
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

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. Malt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174867/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.