Asparagus vs. Potato — In-Depth Nutrition Comparison
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Summary of differences between asparagus and potatoes
- Asparagus has more vitamin K, iron, vitamin A, folate, copper, vitamin B2, and vitamin E, while potatoes have more vitamin B6, vitamin C, and potassium.
- Asparagus covers your daily need for vitamin K, 33% more than potatoes.
- Asparagus contains 378 times more vitamin A than potatoes. While asparagus contains 756IU of vitamin A, potatoes contain only 2IU.
- Asparagus has a lower glycemic index. The glycemic index of asparagus is 32, while the glycemic index of potatoes is 86.
These are the specific foods used in this comparison Asparagus, raw and Potatoes, flesh, and skin, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +100% |
| Contains more IronIron | +164.2% |
| Contains more CopperCopper | +71.8% |
| Contains more ZincZinc | +80% |
| Contains less SodiumSodium | -66.7% |
| Contains more SeleniumSelenium | +475% |
| Contains more MagnesiumMagnesium | +64.3% |
| Contains more PotassiumPotassium | +110.4% |
| Contains more ManganeseManganese | +26.6% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +11200% |
| Contains more Vitamin B1Vitamin B1 | +76.5% |
| Contains more Vitamin B2Vitamin B2 | +340.6% |
| Contains more Vitamin KVitamin K | +1980% |
| Contains more FolateFolate | +246.7% |
| Contains more CholineCholine | +32.2% |
| Contains more Vitamin CVitamin C | +251.8% |
| Contains more Vitamin B6Vitamin B6 | +227.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 41.6µg | 2µg | 33% |
| Iron | 2.14mg | 0.81mg | 17% |
| Vitamin C | 5.6mg | 19.7mg | 16% |
| Vitamin B6 | 0.091mg | 0.298mg | 16% |
| Folate | 52µg | 15µg | 9% |
| Copper | 0.189mg | 0.11mg | 9% |
| Vitamin B2 | 0.141mg | 0.032mg | 8% |
| Potassium | 202mg | 425mg | 7% |
| Vitamin E | 1.13mg | 0.01mg | 7% |
| Starch | 15.29g | 6% | |
| Vitamin B1 | 0.143mg | 0.081mg | 5% |
| Carbs | 3.88g | 17.49g | 5% |
| Vitamin A | 38µg | 0µg | 4% |
| Selenium | 2.3µg | 0.4µg | 3% |
| Calories | 20kcal | 77kcal | 3% |
| Zinc | 0.54mg | 0.3mg | 2% |
| Magnesium | 14mg | 23mg | 2% |
| Manganese | 0.158mg | 0.2mg | 2% |
| Phosphorus | 52mg | 57mg | 1% |
| Calcium | 24mg | 12mg | 1% |
| Vitamin B3 | 0.978mg | 1.061mg | 1% |
| Choline | 16mg | 12.1mg | 1% |
| Fructose | 1g | 0.26g | 1% |
| Protein | 2.2g | 2.05g | 0% |
| Fats | 0.12g | 0.09g | 0% |
| Net carbs | 1.78g | 15.39g | N/A |
| Sugar | 1.88g | 0.82g | N/A |
| Fiber | 2.1g | 2.1g | 0% |
| Sodium | 2mg | 6mg | 0% |
| Vitamin B5 | 0.274mg | 0.295mg | 0% |
| Saturated fat | 0.04g | 0.025g | 0% |
| Monounsaturated fat | 0g | 0.002g | 0% |
| Polyunsaturated fat | 0.05g | 0.042g | 0% |
| Tryptophan | 0.027mg | 0.021mg | 0% |
| Threonine | 0.084mg | 0.067mg | 0% |
| Isoleucine | 0.075mg | 0.066mg | 0% |
| Leucine | 0.128mg | 0.098mg | 0% |
| Lysine | 0.104mg | 0.107mg | 0% |
| Methionine | 0.031mg | 0.032mg | 0% |
| Phenylalanine | 0.075mg | 0.081mg | 0% |
| Valine | 0.115mg | 0.103mg | 0% |
| Histidine | 0.049mg | 0.035mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +33.3% |
| Contains more WaterWater | +17.6% |
| Contains more CarbsCarbs | +350.8% |
| Contains more OtherOther | +93.1% |
~equal in
Protein
~2.05g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +19% |
| Contains less Sat. FatSaturated fat | -37.5% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +35.3% |
| Contains more GlucoseGlucose | +109.7% |
| Contains more FructoseFructose | +284.6% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g