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  6. Asparagus vs. Potato salad

Asparagus vs. Potato salad — In-Depth Nutrition Comparison

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A recap on the differences between asparagus and potato salad

  • Asparagus has more iron, vitamin A, folate, copper, vitamin B2, and vitamin B1; however, potato salad is higher in vitamin B5.
  • Potato salad covers your daily sodium needs 23% more than asparagus.
  • Potato salad contains 7 times less folate than asparagus. Asparagus contains 52µg of folate, while potato salad contains 7µg.
  • Asparagus has less saturated fat.
  • The glycemic index of potato salad is higher.

Food varieties used in this article are Asparagus, raw and Potato salad, home-prepared.

Infographic

Asparagus vs Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more CalciumCalcium +26.3%
Contains more IronIron +229.2%
Contains more CopperCopper +60.2%
Contains more ZincZinc +74.2%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +56.4%
Contains more PotassiumPotassium +25.7%
Contains more SeleniumSelenium +78.3%
~equal in Magnesium ~15mg
~equal in Phosphorus ~52mg

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin AVitamin A +18.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +85.7%
Contains more Vitamin B2Vitamin B2 +135%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +642.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +78.6%
Contains more Vitamin B5Vitamin B5 +94.9%
Contains more Vitamin B6Vitamin B6 +54.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.89mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Asparagus Potato salad DV% diff.
Vitamin K 41.6µg 35%
Polyunsaturated fat 0.05g 3.737g 25%
Cholesterol 0mg 68mg 23%
Sodium 2mg 529mg 23%
Iron 2.14mg 0.65mg 19%
Fats 0.12g 8.2g 12%
Folate 52µg 7µg 11%
Copper 0.189mg 0.118mg 8%
Vitamin E 1.13mg 8%
Calories 20kcal 143kcal 6%
Monounsaturated fat 0g 2.48g 6%
Saturated fat 0.04g 1.429g 6%
Vitamin B2 0.141mg 0.06mg 6%
Vitamin B1 0.143mg 0.077mg 6%
Vitamin B5 0.274mg 0.534mg 5%
Vitamin C 5.6mg 10mg 5%
Vitamin B6 0.091mg 0.141mg 4%
Choline 16mg 3%
Fiber 2.1g 1.3g 3%
Selenium 2.3µg 4.1µg 3%
Carbs 3.88g 11.17g 2%
Zinc 0.54mg 0.31mg 2%
Potassium 202mg 254mg 2%
Manganese 0.158mg 0.101mg 2%
Vitamin A 38µg 32µg 1%
Vitamin B3 0.978mg 0.89mg 1%
Fructose 1g 1%
Calcium 24mg 19mg 1%
Protein 2.2g 2.68g 1%
Net carbs 1.78g 9.87g N/A
Magnesium 14mg 15mg 0%
Sugar 1.88g N/A
Phosphorus 52mg 52mg 0%
Tryptophan 0.027mg 0.042mg 0%
Threonine 0.084mg 0.116mg 0%
Isoleucine 0.075mg 0.141mg 0%
Leucine 0.128mg 0.202mg 0%
Lysine 0.104mg 0.171mg 0%
Methionine 0.031mg 0.066mg 0%
Phenylalanine 0.075mg 0.135mg 0%
Valine 0.115mg 0.172mg 0%
Histidine 0.049mg 0.062mg 0%

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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more WaterWater +22.7%
Contains more ProteinProtein +21.8%
Contains more FatsFats +6733.3%
Contains more CarbsCarbs +187.9%
Contains more OtherOther +236.2%

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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +7374%

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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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.