Asparagus vs. Mashed potato — In-Depth Nutrition Comparison
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Significant differences between asparagus and mashed potato
- The amount of vitamin K, iron, copper, vitamin A, folate, vitamin B1, vitamin B2, and vitamin C in asparagus is higher than in mashed potato.
- Asparagus covers your daily vitamin K needs 30% more than mashed potato.
- Asparagus contains less sodium.
- Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of asparagus is 32.
Specific food types used in this comparison are Asparagus, raw and Fast foods, potato, mashed.
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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 CalciumCalcium | +33.3% |
| Contains more IronIron | +590.3% |
| Contains more CopperCopper | +440% |
| Contains more ZincZinc | +145.5% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +61.2% |
| Contains more SeleniumSelenium | +187.5% |
| Contains more PotassiumPotassium | +41.6% |
| Contains more PhosphorusPhosphorus | +13.5% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +169% |
| Contains more Vitamin B1Vitamin B1 | +853.3% |
| Contains more Vitamin B2Vitamin B2 | +840% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +605.1% |
| Contains more FolateFolate | +477.8% |
| Contains more CholineCholine | +19.4% |
| Contains more Vitamin AVitamin A | +13.2% |
| Contains more Vitamin B3Vitamin B3 | +10.4% |
| Contains more Vitamin B6Vitamin B6 | +31.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 41.6µg | 5.9µg | 30% |
| Iron | 2.14mg | 0.31mg | 23% |
| Copper | 0.189mg | 0.035mg | 17% |
| Sodium | 2mg | 306mg | 13% |
| Folate | 52µg | 9µg | 11% |
| Vitamin B1 | 0.143mg | 0.015mg | 11% |
| Vitamin B2 | 0.141mg | 0.015mg | 10% |
| Polyunsaturated fat | 0.05g | 1.342g | 9% |
| Vitamin C | 5.6mg | 0mg | 6% |
| Starch | 12.1g | 5% | |
| Vitamin B5 | 0.274mg | 5% | |
| Vitamin E | 1.13mg | 0.42mg | 5% |
| Carbs | 3.88g | 14.65g | 4% |
| Fats | 0.12g | 2.82g | 4% |
| Selenium | 2.3µg | 0.8µg | 3% |
| Manganese | 0.158mg | 0.098mg | 3% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Calories | 20kcal | 89kcal | 3% |
| Zinc | 0.54mg | 0.22mg | 3% |
| Fiber | 2.1g | 1.3g | 3% |
| Saturated fat | 0.04g | 0.577g | 2% |
| Vitamin B6 | 0.091mg | 0.12mg | 2% |
| Potassium | 202mg | 286mg | 2% |
| Monounsaturated fat | 0g | 0.72g | 2% |
| Vitamin A | 38µg | 43µg | 1% |
| Fructose | 1g | 0.2g | 1% |
| Vitamin B3 | 0.978mg | 1.08mg | 1% |
| Protein | 2.2g | 1.65g | 1% |
| Calcium | 24mg | 18mg | 1% |
| Phosphorus | 52mg | 59mg | 1% |
| Net carbs | 1.78g | 13.35g | N/A |
| Magnesium | 14mg | 15mg | 0% |
| Sugar | 1.88g | 0.5g | N/A |
| Trans fat | 0g | 0.105g | N/A |
| Choline | 16mg | 13.4mg | 0% |
| Tryptophan | 0.027mg | 0% | |
| Threonine | 0.084mg | 0% | |
| Isoleucine | 0.075mg | 0% | |
| Leucine | 0.128mg | 0% | |
| Lysine | 0.104mg | 0% | |
| Methionine | 0.031mg | 0% | |
| Phenylalanine | 0.075mg | 0% | |
| Valine | 0.115mg | 0% | |
| Histidine | 0.049mg | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +33.3% |
| Contains more WaterWater | +17.1% |
| Contains more FatsFats | +2250% |
| Contains more CarbsCarbs | +277.6% |
| Contains more OtherOther | +117.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.04 g
Monounsaturated fat:
Mono. Fat
0 g
Polyunsaturated fat:
Poly. Fat
0.05 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains less Sat. FatSaturated fat | -93.1% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +2584% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.23 g
Glucose:
0.65 g
Fructose:
1 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +130% |
| Contains more GlucoseGlucose | +225% |
| Contains more FructoseFructose | +400% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
