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Asparagus vs. Potato — In-Depth Nutrition Comparison

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A recap on the differences between asparagus and potatoes

  • Asparagus has more vitamin K, vitamin A, iron, copper, vitamin E, vitamin B2, vitamin B1, and folate; however, potatoes are higher in vitamin B6 and potassium.
  • Asparagus covers your daily vitamin K needs 33% more than potatoes.
  • Potatoes contain 76 times less vitamin A than asparagus. Asparagus contains 756IU of vitamin A, while potatoes contain 10IU.
  • The glycemic index of potatoes is higher.

Food varieties used in this article are Asparagus, raw and Potatoes, baked, flesh, and skin, without salt.

Infographic

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" 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%
Potato
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Contains more CalciumCalcium +60%
Contains more IronIron +98.1%
Contains more CopperCopper +60.2%
Contains more ZincZinc +50%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +475%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +164.9%
Contains more PhosphorusPhosphorus +34.6%
Contains more ManganeseManganese +38.6%

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%
Potato
4
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 32% 0.33% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
Contains more Vitamin AVitamin A +3700%
Contains more Vitamin EVitamin E +2725%
Contains more Vitamin B1Vitamin B1 +123.4%
Contains more Vitamin B2Vitamin B2 +193.8%
Contains more Vitamin KVitamin K +1980%
Contains more FolateFolate +85.7%
Contains more Vitamin CVitamin C +71.4%
Contains more Vitamin B3Vitamin B3 +44.2%
Contains more Vitamin B5Vitamin B5 +37.2%
Contains more Vitamin B6Vitamin B6 +241.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~14.8mg

All nutrients comparison - raw data values

Nutrient Asparagus Potato DV% diff.
Vitamin K 41.6µg 2µg 33%
Vitamin B6 0.091mg 0.311mg 17%
Iron 2.14mg 1.08mg 13%
Potassium 202mg 535mg 10%
Copper 0.189mg 0.118mg 8%
Vitamin B1 0.143mg 0.064mg 7%
Vitamin B2 0.141mg 0.048mg 7%
Vitamin E 1.13mg 0.04mg 7%
Starch 17.27g 7%
Folate 52µg 28µg 6%
Carbs 3.88g 21.15g 6%
Vitamin A 38µg 1µg 4%
Calories 20kcal 93kcal 4%
Vitamin C 5.6mg 9.6mg 4%
Magnesium 14mg 28mg 3%
Phosphorus 52mg 70mg 3%
Vitamin B3 0.978mg 1.41mg 3%
Manganese 0.158mg 0.219mg 3%
Selenium 2.3µg 0.4µg 3%
Zinc 0.54mg 0.36mg 2%
Vitamin B5 0.274mg 0.376mg 2%
Fructose 1g 0.34g 1%
Protein 2.2g 2.5g 1%
Calcium 24mg 15mg 1%
Fats 0.12g 0.13g 0%
Net carbs 1.78g 18.95g N/A
Sugar 1.88g 1.18g N/A
Fiber 2.1g 2.2g 0%
Sodium 2mg 10mg 0%
Choline 16mg 14.8mg 0%
Saturated fat 0.04g 0.034g 0%
Monounsaturated fat 0g 0.003g 0%
Polyunsaturated fat 0.05g 0.057g 0%
Tryptophan 0.027mg 0.025mg 0%
Threonine 0.084mg 0.081mg 0%
Isoleucine 0.075mg 0.08mg 0%
Leucine 0.128mg 0.119mg 0%
Lysine 0.104mg 0.13mg 0%
Methionine 0.031mg 0.038mg 0%
Phenylalanine 0.075mg 0.099mg 0%
Valine 0.115mg 0.125mg 0%
Histidine 0.049mg 0.042mg 0%

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
Potato
4
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more WaterWater +24.5%
Contains more ProteinProtein +13.6%
Contains more CarbsCarbs +445.1%
Contains more OtherOther +129.3%
~equal in Fats ~0.13g

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
Potato
3
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
Contains less Sat. FatSaturated fat -15%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +14%

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
Potato
2
94% 2% 2% 2%
Starch: 17.27 g
Sucrose: 0.4 g
Glucose: 0.44 g
Fructose: 0.34 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +47.7%
Contains more FructoseFructose +194.1%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +73.9%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.