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Asparagus vs. Mustard — In-Depth Nutrition Comparison

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What are the differences between asparagus and mustard?

  • Asparagus is higher in vitamin K, vitamin A, copper, and folate, yet mustard is higher in selenium, manganese, magnesium, phosphorus, and fiber.
  • Mustard's daily need coverage for selenium is 57% more.
  • Asparagus has 30 times more vitamin K than mustard. While asparagus has 41.6µg of vitamin K, mustard has only 1.4µg.
  • The amount of sodium in asparagus is lower.

We used Asparagus, raw and Mustard, prepared, yellow types in this article.

Infographic

Asparagus vs Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more PotassiumPotassium +32.9%
Contains more IronIron +32.9%
Contains more CopperCopper +155.4%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +242.9%
Contains more CalciumCalcium +162.5%
Contains more ZincZinc +18.5%
Contains more PhosphorusPhosphorus +107.7%
Contains more ManganeseManganese +167.1%
Contains more SeleniumSelenium +1356.5%

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.
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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin CVitamin C +1766.7%
Contains more Vitamin AVitamin A +660%
Contains more Vitamin EVitamin E +213.9%
Contains more Vitamin B2Vitamin B2 +101.4%
Contains more Vitamin B3Vitamin B3 +73.1%
Contains more Vitamin B6Vitamin B6 +30%
Contains more Vitamin KVitamin K +2871.4%
Contains more FolateFolate +642.9%
Contains more Vitamin B1Vitamin B1 +23.8%
Contains more CholineCholine +40%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.254mg
~equal in Vitamin B12 ~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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more WaterWater +11.3%
Contains more ProteinProtein +70%
Contains more FatsFats +2683.3%
Contains more CarbsCarbs +50.3%
Contains more OtherOther +481%

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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains less Sat. FatSaturated fat -81.3%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +1448%

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
41% 14% 30% 15%
Starch: 0.64 g
Sucrose: 0.21 g
Glucose: 0.47 g
Fructose: 0.23 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +38.3%
Contains more FructoseFructose +334.8%
Contains more StarchStarch +∞%
~equal in Sucrose ~0.21g
~equal in Lactose ~0g
~equal in Maltose ~0g
~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 Mustard
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Asparagus Mustard DV% diff.
Selenium 2.3µg 33.5µg 57%
Sodium 2mg 1104mg 48%
Vitamin K 41.6µg 1.4µg 34%
Copper 0.189mg 0.074mg 13%
Manganese 0.158mg 0.422mg 11%
Folate 52µg 7µg 11%
Fiber 2.1g 4g 8%
Phosphorus 52mg 108mg 8%
Magnesium 14mg 48mg 8%
Iron 2.14mg 1.61mg 7%
Vitamin C 5.6mg 0.3mg 6%
Vitamin E 1.13mg 0.36mg 5%
Vitamin B2 0.141mg 0.07mg 5%
Monounsaturated fat 0g 2.182g 5%
Polyunsaturated fat 0.05g 0.774g 5%
Fats 0.12g 3.34g 5%
Calcium 24mg 63mg 4%
Vitamin A 38µg 5µg 4%
Vitamin B3 0.978mg 0.565mg 3%
Protein 2.2g 3.74g 3%
Vitamin B1 0.143mg 0.177mg 3%
Vitamin B6 0.091mg 0.07mg 2%
Calories 20kcal 60kcal 2%
Fructose 1g 0.23g 1%
Zinc 0.54mg 0.64mg 1%
Potassium 202mg 152mg 1%
Choline 16mg 22.4mg 1%
Saturated fat 0.04g 0.214g 1%
Carbs 3.88g 5.83g 1%
Net carbs 1.78g 1.83g N/A
Sugar 1.88g 0.92g N/A
Starch 0.64g 0%
Vitamin B5 0.274mg 0.254mg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.027mg 0.009mg 0%
Threonine 0.084mg 0.167mg 0%
Isoleucine 0.075mg 0.146mg 0%
Leucine 0.128mg 0.292mg 0%
Lysine 0.104mg 0.264mg 0%
Methionine 0.031mg 0.076mg 0%
Phenylalanine 0.075mg 0.161mg 0%
Valine 0.115mg 0.189mg 0%
Histidine 0.049mg 0.119mg 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0g 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Asparagus Mustard
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
10%
Mustard
Minerals Daily Need Coverage Score
25%
Asparagus
60%
Mustard

Comparison summary

Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 0.96g)
Which food is cheaper?
Mustard
Mustard is cheaper (difference - $1.9)
Which food is richer in minerals?
Mustard
Mustard is relatively richer in minerals
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 1102mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 0.174g)
Which food is richer in vitamins?
Asparagus
Asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.