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Garden asparagus vs Potato pancake - In-Depth Nutrition Comparison

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Summary of differences between Garden asparagus and Potato pancake

  • Garden asparagus has more Vitamin K, while Potato pancake has more Vitamin B6, Vitamin C, Potassium, Vitamin B12, Selenium, and Phosphorus.
  • Potato pancake covers your daily need of Sodium 33% more than Garden asparagus.
  • Garden asparagus contains 15 times more Vitamin K than Potato pancake. While Garden asparagus contains 41.6µg of Vitamin K, Potato pancake contains only 2.7µg.
  • The amount of Saturated Fat in Garden asparagus is lower.

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

Infographic

Garden 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +28.1%
Contains less Sodium -99.7%
Contains more Calcium +33.3%
Contains more Magnesium +157.1%
Contains more Phosphorus +146.2%
Contains more Potassium +207.9%
Contains more Zinc +29.6%
Equal in Copper - 0.18
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 63% 26% 55% 55% 100% 20% 60%
Contains more Iron +28.1%
Contains less Sodium -99.7%
Contains more Calcium +33.3%
Contains more Magnesium +157.1%
Contains more Phosphorus +146.2%
Contains more Potassium +207.9%
Contains more Zinc +29.6%
Equal in Copper - 0.18

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
:
Contains more Vitamin A +569%
Contains more Vitamin E +391.3%
Contains more Folate +26.8%
Contains more Vitamin K +1440.7%
Contains more Vitamin D +∞%
Contains more Vitamin C +392.9%
Contains more Vitamin B1 +10.5%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B3 +71%
Contains more Vitamin B5 +176.3%
Contains more Vitamin B6 +392.3%
Contains more Vitamin B12 +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 5% 9% 93% 40% 40% 32% 46% 104% 31% 37% 7%
Contains more Vitamin A +569%
Contains more Vitamin E +391.3%
Contains more Folate +26.8%
Contains more Vitamin K +1440.7%
Contains more Vitamin D +∞%
Contains more Vitamin C +392.9%
Contains more Vitamin B1 +10.5%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B3 +71%
Contains more Vitamin B5 +176.3%
Contains more Vitamin B6 +392.3%
Contains more Vitamin B12 +∞%

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 pancake
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok

All nutrients comparison - raw data values

Nutrient Garden asparagus Potato pancake Opinion
Net carbs 1.78g 24.51g Potato pancake
Protein 2.2g 6.08g Potato pancake
Fats 0.12g 14.76g Potato pancake
Carbs 3.88g 27.81g Potato pancake
Calories 20kcal 268kcal Potato pancake
Starch g 20.88g Potato pancake
Fructose 1g 0.56g Garden asparagus
Sugar 1.88g 1.79g Potato pancake
Fiber 2.1g 3.3g Potato pancake
Calcium 24mg 32mg Potato pancake
Iron 2.14mg 1.67mg Garden asparagus
Magnesium 14mg 36mg Potato pancake
Phosphorus 52mg 128mg Potato pancake
Potassium 202mg 622mg Potato pancake
Sodium 2mg 764mg Garden asparagus
Zinc 0.54mg 0.7mg Potato pancake
Copper 0.189mg 0.18mg Garden asparagus
Vitamin A 756IU 113IU Garden asparagus
Vitamin E 1.13mg 0.23mg Garden asparagus
Vitamin D 0IU 11IU Potato pancake
Vitamin D 0µg 0.3µg Potato pancake
Vitamin C 5.6mg 27.6mg Potato pancake
Vitamin B1 0.143mg 0.158mg Potato pancake
Vitamin B2 0.141mg 0.173mg Potato pancake
Vitamin B3 0.978mg 1.672mg Potato pancake
Vitamin B5 0.274mg 0.757mg Potato pancake
Vitamin B6 0.091mg 0.448mg Potato pancake
Folate 52µg 41µg Garden asparagus
Vitamin B12 0µg 0.29µg Potato pancake
Vitamin K 41.6µg 2.7µg Garden asparagus
Tryptophan 0.027mg 0.087mg Potato pancake
Threonine 0.084mg 0.24mg Potato pancake
Isoleucine 0.075mg 0.28mg Potato pancake
Leucine 0.128mg 0.442mg Potato pancake
Lysine 0.104mg 0.389mg Potato pancake
Methionine 0.031mg 0.137mg Potato pancake
Phenylalanine 0.075mg 0.3mg Potato pancake
Valine 0.115mg 0.369mg Potato pancake
Histidine 0.049mg 0.141mg Potato pancake
Cholesterol 0mg 95mg Garden asparagus
Trans Fat 0g g Potato pancake
Saturated Fat 0.04g 2.496g Garden asparagus
Monounsaturated Fat 0g 3.73g Potato pancake
Polyunsaturated fat 0.05g 7.516g Potato pancake

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Garden asparagus
37
Potato pancake
Mineral Summary Score
27
Garden asparagus
48
Potato pancake

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 food.
Protein
13%
Garden asparagus
36%
Potato pancake
Carbohydrates
4%
Garden asparagus
28%
Potato pancake
Fats
1%
Garden asparagus
68%
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 contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 762mg)
Which food is lower in Cholesterol?
Garden asparagus
Garden asparagus is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 2.456g)

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 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.