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Garden asparagus vs Potato - In-Depth Nutrition Comparison

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Summary of differences between Garden asparagus and Potato

  • Garden asparagus has more Vitamin K, Iron, Folate, Copper, Vitamin B2, Vitamin E , and Vitamin B1, while Potato has more Vitamin B6, Vitamin C, and Potassium.
  • Garden asparagus covers your daily need of Vitamin K 33% more than Potato.
  • Garden asparagus contains 113 times more Vitamin E than Potato. While Garden asparagus contains 1.13mg of Vitamin E , Potato contains only 0.01mg.

These are the specific foods used in this comparison Asparagus, raw and Potatoes, flesh and skin, raw.

Infographic

Garden asparagus vs Potato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +100%
Contains more Iron +164.2%
Contains less Sodium -66.7%
Contains more Zinc +80%
Contains more Copper +71.8%
Contains more Magnesium +64.3%
Contains more Potassium +110.4%
Equal in Phosphorus - 57
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 31% 17% 25% 38% 1% 9% 37%
Contains more Calcium +100%
Contains more Iron +164.2%
Contains less Sodium -66.7%
Contains more Zinc +80%
Contains more Copper +71.8%
Contains more Magnesium +64.3%
Contains more Potassium +110.4%
Equal in Phosphorus - 57

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Potato
Contains more Vitamin A +37700%
Contains more Vitamin E +11200%
Contains more Vitamin B1 +76.5%
Contains more Vitamin B2 +340.6%
Contains more Folate +246.7%
Contains more Vitamin K +1980%
Contains more Vitamin C +251.8%
Contains more Vitamin B6 +227.5%
Equal in Vitamin B3 - 1.061
Equal in Vitamin B5 - 0.295
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin A +37700%
Contains more Vitamin E +11200%
Contains more Vitamin B1 +76.5%
Contains more Vitamin B2 +340.6%
Contains more Folate +246.7%
Contains more Vitamin K +1980%
Contains more Vitamin C +251.8%
Contains more Vitamin B6 +227.5%
Equal in Vitamin B3 - 1.061
Equal in Vitamin B5 - 0.295

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garden asparagus Potato
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garden asparagus Potato Opinion
Net carbs 1.78g 15.39g Potato
Protein 2.2g 2.05g Garden asparagus
Fats 0.12g 0.09g Garden asparagus
Carbs 3.88g 17.49g Potato
Calories 20kcal 77kcal Potato
Starch g 15.29g Potato
Fructose 1g 0.26g Garden asparagus
Sugar 1.88g 0.82g Potato
Fiber 2.1g 2.1g
Calcium 24mg 12mg Garden asparagus
Iron 2.14mg 0.81mg Garden asparagus
Magnesium 14mg 23mg Potato
Phosphorus 52mg 57mg Potato
Potassium 202mg 425mg Potato
Sodium 2mg 6mg Garden asparagus
Zinc 0.54mg 0.3mg Garden asparagus
Copper 0.189mg 0.11mg Garden asparagus
Vitamin A 756IU 2IU Garden asparagus
Vitamin E 1.13mg 0.01mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.6mg 19.7mg Potato
Vitamin B1 0.143mg 0.081mg Garden asparagus
Vitamin B2 0.141mg 0.032mg Garden asparagus
Vitamin B3 0.978mg 1.061mg Potato
Vitamin B5 0.274mg 0.295mg Potato
Vitamin B6 0.091mg 0.298mg Potato
Folate 52µg 15µg Garden asparagus
Vitamin B12 0µg 0µg
Vitamin K 41.6µg 2µg Garden asparagus
Tryptophan 0.027mg 0.021mg Garden asparagus
Threonine 0.084mg 0.067mg Garden asparagus
Isoleucine 0.075mg 0.066mg Garden asparagus
Leucine 0.128mg 0.098mg Garden asparagus
Lysine 0.104mg 0.107mg Potato
Methionine 0.031mg 0.032mg Potato
Phenylalanine 0.075mg 0.081mg Potato
Valine 0.115mg 0.103mg Garden asparagus
Histidine 0.049mg 0.035mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.04g 0.025g Potato
Monounsaturated Fat 0g 0.002g Potato
Polyunsaturated fat 0.05g 0.042g Garden asparagus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Garden asparagus
18
Potato
Mineral Summary Score
27
Garden asparagus
20
Potato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
13%
Garden asparagus
12%
Potato
Carbohydrates
4%
Garden asparagus
17%
Potato
Fats
1%
Garden asparagus
0%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 1.06g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.015g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $3.8)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 54)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.