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Asparagus vs. Potato — In-Depth Nutrition Comparison

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A recap on differences between Asparagus and Potato

  • Asparagus has more Vitamin K, Iron, Copper, Vitamin E , Vitamin B2, Vitamin B1, and Folate, however, Potato is higher in Vitamin B6, and Potassium.
  • Asparagus covers your daily Vitamin K needs 33% more than Potato.
  • Potato contains 28 times less Vitamin E than Asparagus. Asparagus contains 1.13mg of Vitamin E , while Potato contains 0.04mg.

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% 45% 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% 0.6% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
Contains more Vitamin AVitamin A +7460%
Contains more Vitamin E Vitamin 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

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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 Asparagus Potato Opinion
Calories 20kcal 93kcal Potato
Protein 2.2g 2.5g Potato
Fats 0.12g 0.13g Potato
Vitamin C 5.6mg 9.6mg Potato
Net carbs 1.78g 18.95g Potato
Carbs 3.88g 21.15g Potato
Magnesium 14mg 28mg Potato
Calcium 24mg 15mg Asparagus
Potassium 202mg 535mg Potato
Iron 2.14mg 1.08mg Asparagus
Sugar 1.88g 1.18g Potato
Fiber 2.1g 2.2g Potato
Copper 0.189mg 0.118mg Asparagus
Zinc 0.54mg 0.36mg Asparagus
Starch 17.27g Potato
Phosphorus 52mg 70mg Potato
Sodium 2mg 10mg Asparagus
Vitamin A 756IU 10IU Asparagus
Vitamin A RAE 38µg 1µg Asparagus
Vitamin E 1.13mg 0.04mg Asparagus
Manganese 0.158mg 0.219mg Potato
Selenium 2.3µg 0.4µg Asparagus
Vitamin B1 0.143mg 0.064mg Asparagus
Vitamin B2 0.141mg 0.048mg Asparagus
Vitamin B3 0.978mg 1.41mg Potato
Vitamin B5 0.274mg 0.376mg Potato
Vitamin B6 0.091mg 0.311mg Potato
Vitamin K 41.6µg 2µg Asparagus
Folate 52µg 28µg Asparagus
Choline 16mg 14.8mg Asparagus
Saturated Fat 0.04g 0.034g Potato
Monounsaturated Fat 0g 0.003g Potato
Polyunsaturated fat 0.05g 0.057g Potato
Tryptophan 0.027mg 0.025mg Asparagus
Threonine 0.084mg 0.081mg Asparagus
Isoleucine 0.075mg 0.08mg Potato
Leucine 0.128mg 0.119mg Asparagus
Lysine 0.104mg 0.13mg Potato
Methionine 0.031mg 0.038mg Potato
Phenylalanine 0.075mg 0.099mg Potato
Valine 0.115mg 0.125mg Potato
Histidine 0.049mg 0.042mg Asparagus
Fructose 1g 0.34g Asparagus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Asparagus Potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
28%
Asparagus
17%
Potato
Minerals Daily Need Coverage Score
25%
Asparagus
22%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 0.7g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.006g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $3.8)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Asparagus
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

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.