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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
:
3
Potato
Contains more Iron +164.2%
Contains more Calcium +100%
Contains more Copper +71.8%
Contains more Zinc +80%
Contains less Sodium -66.7%
Contains more Potassium +110.4%
Contains more Magnesium +64.3%
Equal in Phosphorus - 57
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 4% 38% 17% 37% 9% 25% 1%
Contains more Iron +164.2%
Contains more Calcium +100%
Contains more Copper +71.8%
Contains more Zinc +80%
Contains less Sodium -66.7%
Contains more Potassium +110.4%
Contains more Magnesium +64.3%
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 Vitamin K +1980%
Contains more Folate +246.7%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 66% 1% 1% 0% 21% 8% 20% 18% 69% 0% 5% 12%
Contains more Vitamin A +37700%
Contains more Vitamin E +11200%
Contains more Vitamin B1 +76.5%
Contains more Vitamin B2 +340.6%
Contains more Vitamin K +1980%
Contains more Folate +246.7%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
13%
Garden asparagus
12%
Potato
Carbohydrates
4%
Garden asparagus
17%
Potato
Fats
1%
Garden asparagus
0%
Potato

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Potato
Potato contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Garden asparagus Potato Opinion
Calories 20 77 Potato
Protein 2.2 2.05 Garden asparagus
Fats 0.12 0.09 Garden asparagus
Vitamin C 5.6 19.7 Potato
Carbs 3.88 17.49 Potato
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.81 Garden asparagus
Calcium 24 12 Garden asparagus
Potassium 202 425 Potato
Magnesium 14 23 Potato
Sugars 1.88 0.82 Potato
Fiber 2.1 2.1
Copper 0.189 0.11 Garden asparagus
Zinc 0.54 0.3 Garden asparagus
Starch 15.29 Potato
Phosphorus 52 57 Potato
Sodium 2 6 Garden asparagus
Vitamin A 756 2 Garden asparagus
Vitamin E 1.13 0.01 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.143 0.081 Garden asparagus
Vitamin B2 0.141 0.032 Garden asparagus
Vitamin B3 0.978 1.061 Potato
Vitamin B5 0.274 0.295 Potato
Vitamin B6 0.091 0.298 Potato
Vitamin B12 0 0
Vitamin K 41.6 2 Garden asparagus
Folate 52 15 Garden asparagus
Trans Fat 0 0
Saturated Fat 0.04 0.025 Potato
Monounsaturated Fat 0 0.002 Potato
Polyunsaturated fat 0.05 0.042 Garden asparagus
Tryptophan 0.027 0.021 Garden asparagus
Threonine 0.084 0.067 Garden asparagus
Isoleucine 0.075 0.066 Garden asparagus
Leucine 0.128 0.098 Garden asparagus
Lysine 0.104 0.107 Potato
Methionine 0.031 0.032 Potato
Phenylalanine 0.075 0.081 Potato
Valine 0.115 0.103 Garden asparagus
Histidine 0.049 0.035 Garden asparagus
Fructose 1 0.26 Garden asparagus

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.