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Asparagus vs. Potato pancake — In-Depth Nutrition Comparison

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Summary of differences between asparagus and potato pancake

  • Asparagus has more vitamin K and vitamin A, while potato pancake has more vitamin B6, vitamin C, potassium, vitamin B12, and selenium.
  • Potato pancake covers your daily need for sodium, 33% more than asparagus.
  • Asparagus contains 15 times more vitamin K than potato pancake. While asparagus contains 41.6µg of vitamin K, potato pancake contains only 2.7µg.
  • The amount of saturated fat in asparagus is lower.

These are the specific foods used in this comparison Asparagus, raw and Potato pancakes.

Infographic

Asparagus vs Potato pancake 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 9.6% 55% 63% 60% 19% 55% 100% 34% 49%
Contains more IronIron +28.1%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +157.1%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +207.9%
Contains more ZincZinc +29.6%
Contains more PhosphorusPhosphorus +146.2%
Contains more ManganeseManganese +64.6%
Contains more SeleniumSelenium +287%
~equal in Copper ~0.18mg

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% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
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 92% 11% 4.6% 4.5% 40% 40% 31% 45% 103% 36% 6.8% 31% 40%
Contains more Vitamin AVitamin A +18.8%
Contains more Vitamin EVitamin E +391.3%
Contains more Vitamin KVitamin K +1440.7%
Contains more FolateFolate +26.8%
Contains more Vitamin CVitamin C +392.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +10.5%
Contains more Vitamin B2Vitamin B2 +22.7%
Contains more Vitamin B3Vitamin B3 +71%
Contains more Vitamin B5Vitamin B5 +176.3%
Contains more Vitamin B6Vitamin B6 +392.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +363.8%

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
6% 15% 28% 48% 4%
Protein: 6.08 g
Fats: 14.76 g
Carbs: 27.81 g
Water: 47.77 g
Other: 3.58 g
Contains more WaterWater +95.1%
Contains more ProteinProtein +176.4%
Contains more FatsFats +12200%
Contains more CarbsCarbs +616.8%
Contains more OtherOther +517.2%

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
18% 27% 55%
Saturated fat: Sat. Fat 2.496 g
Monounsaturated fat: Mono. Fat 3.73 g
Polyunsaturated fat: Poly. Fat 7.516 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +14932%

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
92% 2% 3% 2%
Starch: 20.88 g
Sucrose: 0.39 g
Glucose: 0.76 g
Fructose: 0.56 g
Lactose: 0.03 g
Maltose: 0.03 g
Galactose: 0.03 g
Contains more FructoseFructose +78.6%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +69.6%
Contains more GlucoseGlucose +16.9%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%

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 pancake
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Asparagus Potato pancake DV% diff.
Polyunsaturated fat 0.05g 7.516g 50%
Sodium 2mg 764mg 33%
Cholesterol 0mg 95mg 32%
Vitamin K 41.6µg 2.7µg 32%
Vitamin B6 0.091mg 0.448mg 27%
Vitamin C 5.6mg 27.6mg 24%
Fats 0.12g 14.76g 23%
Vitamin B12 0µg 0.29µg 12%
Selenium 2.3µg 8.9µg 12%
Calories 20kcal 268kcal 12%
Potassium 202mg 622mg 12%
Phosphorus 52mg 128mg 11%
Choline 16mg 74.2mg 11%
Saturated fat 0.04g 2.496g 11%
Vitamin B5 0.274mg 0.757mg 10%
Monounsaturated fat 0g 3.73g 9%
Starch 20.88g 9%
Protein 2.2g 6.08g 8%
Carbs 3.88g 27.81g 8%
Iron 2.14mg 1.67mg 6%
Vitamin E 1.13mg 0.23mg 6%
Fiber 2.1g 3.3g 5%
Magnesium 14mg 36mg 5%
Manganese 0.158mg 0.26mg 4%
Vitamin B3 0.978mg 1.672mg 4%
Folate 52µg 41µg 3%
Vitamin D 0µg 0.3µg 2%
Vitamin B2 0.141mg 0.173mg 2%
Fructose 1g 0.56g 1%
Vitamin B1 0.143mg 0.158mg 1%
Vitamin A 38µg 32µg 1%
Copper 0.189mg 0.18mg 1%
Calcium 24mg 32mg 1%
Vitamin D 0IU 11IU 1%
Zinc 0.54mg 0.7mg 1%
Net carbs 1.78g 24.51g N/A
Sugar 1.88g 1.79g N/A
Tryptophan 0.027mg 0.087mg 0%
Threonine 0.084mg 0.24mg 0%
Isoleucine 0.075mg 0.28mg 0%
Leucine 0.128mg 0.442mg 0%
Lysine 0.104mg 0.389mg 0%
Methionine 0.031mg 0.137mg 0%
Phenylalanine 0.075mg 0.3mg 0%
Valine 0.115mg 0.369mg 0%
Histidine 0.049mg 0.141mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.008g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Asparagus Potato pancake
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
25%
Asparagus
37%
Potato pancake
Minerals Daily Need Coverage Score
25%
Asparagus
47%
Potato pancake

Comparison summary

Which food is lower in Sugar?
Potato pancake
Potato pancake is lower in Sugar (difference - 0.09g)
Which food is lower in glycemic index?
Potato pancake
Potato pancake is lower in glycemic index (difference - 32)
Which food is cheaper?
Potato pancake
Potato pancake is cheaper (difference - $4)
Which food is richer in minerals?
Potato pancake
Potato pancake is relatively richer in minerals
Which food is richer in vitamins?
Potato pancake
Potato pancake is relatively richer in vitamins
Which food is lower in Cholesterol?
Asparagus
Asparagus is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 762mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 2.456g)

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 pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.