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Garden asparagus vs. Potato flour — In-Depth Nutrition Comparison

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The main differences between Garden asparagus and Potato flour

  • Garden asparagus has more Vitamin K, Iron, and Vitamin B2, however, Potato flour has more Vitamin B6, Potassium, Phosphorus, Vitamin B3, Fiber, Magnesium, and Vitamin B1.
  • Daily need coverage for Vitamin B6 from Potato flour is 52% higher.

Food types used in this article are Asparagus, raw and Potato flour.

Infographic

Garden asparagus vs Potato flour 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.
Contains more Iron +55.1%
Contains less Sodium -96.4%
Contains more Selenium +109.1%
Contains more Calcium +170.8%
Contains more Magnesium +364.3%
Contains more Phosphorus +223.1%
Contains more Potassium +395.5%
Contains more Manganese +98.1%
Equal in Zinc - 0.54
Equal in Copper - 0.197
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 52% 47% 72% 89% 8% 15% 66% 41% 6%
Contains more Iron +55.1%
Contains less Sodium -96.4%
Contains more Selenium +109.1%
Contains more Calcium +170.8%
Contains more Magnesium +364.3%
Contains more Phosphorus +223.1%
Contains more Potassium +395.5%
Contains more Manganese +98.1%
Equal in Zinc - 0.54
Equal in Copper - 0.197

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 A +∞%
Contains more Vitamin E +352%
Contains more Vitamin C +47.4%
Contains more Vitamin B2 +176.5%
Contains more Folate +108%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +59.4%
Contains more Vitamin B3 +258.6%
Contains more Vitamin B5 +73%
Contains more Vitamin B6 +745.1%
Contains more Choline +146.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 9% 105%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 13% 57% 12% 66% 29% 178% 19% 0% 22% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +352%
Contains more Vitamin C +47.4%
Contains more Vitamin B2 +176.5%
Contains more Folate +108%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +59.4%
Contains more Vitamin B3 +258.6%
Contains more Vitamin B5 +73%
Contains more Vitamin B6 +745.1%
Contains more Choline +146.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1329.8%
Contains more Protein +213.6%
Contains more Fats +183.3%
Contains more Carbs +2041.8%
Contains more Other +441.4%
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
7% 83% 7% 3%
Protein: 6.9 g
Fats: 0.34 g
Carbs: 83.1 g
Water: 6.52 g
Other: 3.14 g
Contains more Water +1329.8%
Contains more Protein +213.6%
Contains more Fats +183.3%
Contains more Carbs +2041.8%
Contains more Other +441.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -55.6%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +200%
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
36% 3% 60%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.15 g
Contains less Saturated Fat -55.6%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +200%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garden asparagus Potato flour
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garden asparagus Potato flour Opinion
Net carbs 1.78g 77.2g Potato flour
Protein 2.2g 6.9g Potato flour
Fats 0.12g 0.34g Potato flour
Carbs 3.88g 83.1g Potato flour
Calories 20kcal 357kcal Potato flour
Fructose 1g Garden asparagus
Sugar 1.88g 3.52g Garden asparagus
Fiber 2.1g 5.9g Potato flour
Calcium 24mg 65mg Potato flour
Iron 2.14mg 1.38mg Garden asparagus
Magnesium 14mg 65mg Potato flour
Phosphorus 52mg 168mg Potato flour
Potassium 202mg 1001mg Potato flour
Sodium 2mg 55mg Garden asparagus
Zinc 0.54mg 0.54mg
Copper 0.189mg 0.197mg Potato flour
Manganese 0.158mg 0.313mg Potato flour
Selenium 2.3µg 1.1µg Garden asparagus
Vitamin A 756IU 0IU Garden asparagus
Vitamin A RAE 38µg 0µg Garden asparagus
Vitamin E 1.13mg 0.25mg Garden asparagus
Vitamin C 5.6mg 3.8mg Garden asparagus
Vitamin B1 0.143mg 0.228mg Potato flour
Vitamin B2 0.141mg 0.051mg Garden asparagus
Vitamin B3 0.978mg 3.507mg Potato flour
Vitamin B5 0.274mg 0.474mg Potato flour
Vitamin B6 0.091mg 0.769mg Potato flour
Folate 52µg 25µg Garden asparagus
Choline 16mg 39.5mg Potato flour
Vitamin K 41.6µg 0µg Garden asparagus
Tryptophan 0.027mg 0.115mg Potato flour
Threonine 0.084mg 0.28mg Potato flour
Isoleucine 0.075mg 0.299mg Potato flour
Leucine 0.128mg 0.425mg Potato flour
Lysine 0.104mg 0.413mg Potato flour
Methionine 0.031mg 0.107mg Potato flour
Phenylalanine 0.075mg 0.316mg Potato flour
Valine 0.115mg 0.356mg Potato flour
Histidine 0.049mg 0.166mg Potato flour
Saturated Fat 0.04g 0.09g Garden asparagus
Monounsaturated Fat 0g 0.008g Potato flour
Polyunsaturated fat 0.05g 0.15g Potato flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Potato flour
Low Fats diet ok
Low Carbs diet ok
Low Calories 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%
Garden asparagus
31%
Potato flour
Minerals Daily Need Coverage Score
25%
Garden asparagus
41%
Potato flour

Comparison summary

Which food is lower in glycemic index?
Potato flour
Potato flour is lower in glycemic index (difference - 32)
Which food is cheaper?
Potato flour
Potato flour is cheaper (difference - $4)
Which food is richer in minerals?
Potato flour
Potato flour is relatively richer in minerals
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 1.64g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 53mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.05g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Potato flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168446/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.