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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
Infographic link

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
Garden asparagus
Garden asparagus
5
:
3
Potato
Potato
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
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Potato
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
Garden asparagus
Garden asparagus
6
:
4
Potato
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
Garden asparagus
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%
Potato
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
3
:
2
Potato
Potato
Contains more Fats +33.3%
Contains more Water +17.6%
Contains more Carbs +350.8%
Contains more Other +93.1%
Equal in Protein - 2.05
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Potato
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more Fats +33.3%
Contains more Water +17.6%
Contains more Carbs +350.8%
Contains more Other +93.1%
Equal in Protein - 2.05

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
2
Potato
Potato
Contains more Polyunsaturated fat +19%
Contains less Saturated Fat -37.5%
Contains more Monounsaturated Fat +∞%
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Contains more Polyunsaturated fat +19%
Contains less Saturated Fat -37.5%
Contains more Monounsaturated Fat +∞%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
3
:
1
Potato
Potato
Contains more Sucrose +35.3%
Contains more Glucose +109.7%
Contains more Fructose +284.6%
Contains more Starch +∞%
Garden asparagus
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
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +35.3%
Contains more Glucose +109.7%
Contains more Fructose +284.6%
Contains more Starch +∞%

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 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 A RAE 38µg 0µg Garden asparagus
Vitamin E 1.13mg 0.01mg Garden asparagus
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 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
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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
29%
Garden asparagus
18%
Potato
Minerals Daily Need Coverage Score
27%
Garden asparagus
20%
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.