Asparagus vs. Bran raw — In-Depth Nutrition Comparison
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The main differences between asparagus and bran raw
- Asparagus has more vitamin K; however, bran raw has more manganese, phosphorus, vitamin B1, selenium, fiber, magnesium, iron, vitamin B5, and copper.
- Daily need coverage for manganese for bran raw is 238% higher.
- Bran raw has 13 times less vitamin K than asparagus. Asparagus has 41.6µg of vitamin K, while bran raw has 3.2µg.
- Bran raw has a higher glycemic index than asparagus.
Food types used in this article are Asparagus, raw and Oat bran, raw.
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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 less SodiumSodium | -50% |
| Contains more MagnesiumMagnesium | +1578.6% |
| Contains more CalciumCalcium | +141.7% |
| Contains more PotassiumPotassium | +180.2% |
| Contains more IronIron | +152.8% |
| Contains more CopperCopper | +113.2% |
| Contains more ZincZinc | +475.9% |
| Contains more PhosphorusPhosphorus | +1311.5% |
| Contains more ManganeseManganese | +3463.3% |
| Contains more SeleniumSelenium | +1865.2% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +11.9% |
| Contains more Vitamin KVitamin K | +1200% |
| Contains more Vitamin B1Vitamin B1 | +718.2% |
| Contains more Vitamin B2Vitamin B2 | +56% |
| Contains more Vitamin B5Vitamin B5 | +445.3% |
| Contains more Vitamin B6Vitamin B6 | +81.3% |
| Contains more CholineCholine | +101.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.158mg | 5.63mg | 238% |
| Phosphorus | 52mg | 734mg | 97% |
| Vitamin B1 | 0.143mg | 1.17mg | 86% |
| Selenium | 2.3µg | 45.2µg | 78% |
| Magnesium | 14mg | 235mg | 53% |
| Fiber | 2.1g | 15.4g | 53% |
| Iron | 2.14mg | 5.41mg | 41% |
| Vitamin K | 41.6µg | 3.2µg | 32% |
| Protein | 2.2g | 17.3g | 30% |
| Vitamin B5 | 0.274mg | 1.494mg | 24% |
| Copper | 0.189mg | 0.403mg | 24% |
| Zinc | 0.54mg | 3.11mg | 23% |
| Carbs | 3.88g | 66.22g | 21% |
| Polyunsaturated fat | 0.05g | 2.766g | 18% |
| Calories | 20kcal | 246kcal | 11% |
| Fats | 0.12g | 7.03g | 11% |
| Potassium | 202mg | 566mg | 11% |
| Saturated fat | 0.04g | 1.328g | 6% |
| Vitamin C | 5.6mg | 0mg | 6% |
| Monounsaturated fat | 0g | 2.376g | 6% |
| Vitamin B2 | 0.141mg | 0.22mg | 6% |
| Vitamin B6 | 0.091mg | 0.165mg | 6% |
| Vitamin A | 38µg | 0µg | 4% |
| Calcium | 24mg | 58mg | 3% |
| Choline | 16mg | 32.2mg | 3% |
| Fructose | 1g | 1% | |
| Vitamin E | 1.13mg | 1.01mg | 1% |
| Net carbs | 1.78g | 50.82g | N/A |
| Sugar | 1.88g | 1.45g | N/A |
| Sodium | 2mg | 4mg | 0% |
| Vitamin B3 | 0.978mg | 0.934mg | 0% |
| Folate | 52µg | 52µg | 0% |
| Tryptophan | 0.027mg | 0.335mg | 0% |
| Threonine | 0.084mg | 0.502mg | 0% |
| Isoleucine | 0.075mg | 0.668mg | 0% |
| Leucine | 0.128mg | 1.374mg | 0% |
| Lysine | 0.104mg | 0.76mg | 0% |
| Methionine | 0.031mg | 0.335mg | 0% |
| Phenylalanine | 0.075mg | 0.908mg | 0% |
| Valine | 0.115mg | 0.964mg | 0% |
| Histidine | 0.049mg | 0.41mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1323.2% |
| Contains more ProteinProtein | +686.4% |
| Contains more FatsFats | +5758.3% |
| Contains more CarbsCarbs | +1606.7% |
| Contains more OtherOther | +400% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +5432% |