Asparagus vs. Prunes — In-Depth Nutrition Comparison
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Important differences between asparagus and prunes
- Asparagus has more iron, folate, and vitamin B1; however, prunes are richer in fiber, potassium, vitamin K, copper, vitamin B6, magnesium, and manganese.
- Prunes' daily need coverage for fiber is 20% more.
- Asparagus contains 13 times more folate than prunes. Asparagus contains 52µg of folate, while prunes contain 4µg.
The food varieties used in the comparison are Asparagus, raw and Plums, dried (prunes), uncooked.
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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 IronIron | +130.1% |
| Contains more ZincZinc | +22.7% |
| Contains more SeleniumSelenium | +666.7% |
| Contains more MagnesiumMagnesium | +192.9% |
| Contains more CalciumCalcium | +79.2% |
| Contains more PotassiumPotassium | +262.4% |
| Contains more CopperCopper | +48.7% |
| Contains more PhosphorusPhosphorus | +32.7% |
| Contains more ManganeseManganese | +89.2% |
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 | +833.3% |
| Contains more Vitamin EVitamin E | +162.8% |
| Contains more Vitamin B1Vitamin B1 | +180.4% |
| Contains more FolateFolate | +1200% |
| Contains more CholineCholine | +58.4% |
| Contains more Vitamin B2Vitamin B2 | +31.9% |
| Contains more Vitamin B3Vitamin B3 | +92.4% |
| Contains more Vitamin B5Vitamin B5 | +54% |
| Contains more Vitamin B6Vitamin B6 | +125.3% |
| Contains more Vitamin KVitamin K | +43% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 2.1g | 7.1g | 20% |
| Carbs | 3.88g | 63.88g | 20% |
| Potassium | 202mg | 732mg | 16% |
| Vitamin K | 41.6µg | 59.5µg | 15% |
| Iron | 2.14mg | 0.93mg | 15% |
| Fructose | 1g | 12.45g | 14% |
| Folate | 52µg | 4µg | 12% |
| Calories | 20kcal | 240kcal | 11% |
| Copper | 0.189mg | 0.281mg | 10% |
| Vitamin B6 | 0.091mg | 0.205mg | 9% |
| Vitamin B1 | 0.143mg | 0.051mg | 8% |
| Vitamin C | 5.6mg | 0.6mg | 6% |
| Manganese | 0.158mg | 0.299mg | 6% |
| Magnesium | 14mg | 41mg | 6% |
| Vitamin B3 | 0.978mg | 1.882mg | 6% |
| Vitamin E | 1.13mg | 0.43mg | 5% |
| Selenium | 2.3µg | 0.3µg | 4% |
| Vitamin B5 | 0.274mg | 0.422mg | 3% |
| Vitamin B2 | 0.141mg | 0.186mg | 3% |
| Calcium | 24mg | 43mg | 2% |
| Phosphorus | 52mg | 69mg | 2% |
| Starch | 5.11g | 2% | |
| Zinc | 0.54mg | 0.44mg | 1% |
| Choline | 16mg | 10.1mg | 1% |
| Protein | 2.2g | 2.18g | 0% |
| Fats | 0.12g | 0.38g | 0% |
| Net carbs | 1.78g | 56.78g | N/A |
| Sugar | 1.88g | 38.13g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Vitamin A | 38µg | 39µg | 0% |
| Saturated fat | 0.04g | 0.088g | 0% |
| Monounsaturated fat | 0g | 0.053g | 0% |
| Polyunsaturated fat | 0.05g | 0.062g | 0% |
| Tryptophan | 0.027mg | 0.025mg | 0% |
| Threonine | 0.084mg | 0.049mg | 0% |
| Isoleucine | 0.075mg | 0.041mg | 0% |
| Leucine | 0.128mg | 0.066mg | 0% |
| Lysine | 0.104mg | 0.05mg | 0% |
| Methionine | 0.031mg | 0.016mg | 0% |
| Phenylalanine | 0.075mg | 0.052mg | 0% |
| Valine | 0.115mg | 0.056mg | 0% |
| Histidine | 0.049mg | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +201.5% |
| Contains more FatsFats | +216.7% |
| Contains more CarbsCarbs | +1546.4% |
| Contains more OtherOther | +355.2% |
~equal in
Protein
~2.18g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -54.5% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +24% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +53.3% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +3816.9% |
| Contains more FructoseFructose | +1145% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
