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.
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| 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.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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%
10%
Minerals Daily Need Coverage Score
25%
60%
Comparison summary
Which food is lower in Sugar?
Mustard is lower in Sugar (difference - 0.96g)
Which food is cheaper?
Mustard is cheaper (difference - $1.9)
Which food is richer in minerals?
Mustard is relatively richer in minerals
Which food contains less Sodium?
Asparagus contains less Sodium (difference - 1102mg)
Which food is lower in Saturated fat?
Asparagus is lower in Saturated fat (difference - 0.174g)
Which food is richer in vitamins?
Asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)