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Garden asparagus vs. Potato wedges — In-Depth Nutrition Comparison

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Differences between Garden asparagus and Potato wedges

  • Garden asparagus is higher in Iron, and Vitamin B2, however, Potato wedges are richer in Vitamin B6, Vitamin C, Potassium, Phosphorus, and Monounsaturated Fat.
  • Potato wedges' daily need coverage for Vitamin B6 is 20% higher.
  • Garden asparagus has 4 times more Vitamin B2 than Potato wedges. While Garden asparagus has 0.141mg of Vitamin B2, Potato wedges have only 0.04mg.

The food types used in this comparison are Asparagus, raw and USDA Commodity, Potato wedges, frozen.

Infographic

Garden asparagus vs Potato wedges 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.
Contains more Calcium +60%
Contains more Iron +205.7%
Contains less Sodium -95.9%
Contains more Zinc +45.9%
Contains more Magnesium +35.7%
Contains more Phosphorus +67.3%
Contains more Potassium +95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 27% 14% 38% 35% 7% 11% 0% 0% 0%
Contains more Calcium +60%
Contains more Iron +205.7%
Contains less Sodium -95.9%
Contains more Zinc +45.9%
Contains more Magnesium +35.7%
Contains more Phosphorus +67.3%
Contains more Potassium +95%

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 A +∞%
Contains more Vitamin B1 +43%
Contains more Vitamin B2 +252.5%
Contains more Vitamin C +100%
Contains more Vitamin B3 +57.5%
Contains more Vitamin B6 +284.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 9% 105%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 38% 25% 10% 29% 0% 81% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +43%
Contains more Vitamin B2 +252.5%
Contains more Vitamin C +100%
Contains more Vitamin B3 +57.5%
Contains more Vitamin B6 +284.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +36.5%
Contains more Protein +22.7%
Contains more Fats +1733.3%
Contains more Carbs +557.2%
Contains more Other +124.1%
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
3% 2% 26% 68%
Protein: 2.7 g
Fats: 2.2 g
Carbs: 25.5 g
Water: 68.3 g
Other: 1.3 g
Contains more Water +36.5%
Contains more Protein +22.7%
Contains more Fats +1733.3%
Contains more Carbs +557.2%
Contains more Other +124.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -92.7%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +104%
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
26% 69% 5%
Saturated Fat: 0.55 g
Monounsaturated Fat: 1.451 g
Polyunsaturated fat: 0.102 g
Contains less Saturated Fat -92.7%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +104%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garden asparagus Potato wedges
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Garden asparagus Potato wedges Opinion
Net carbs 1.78g 23.5g Potato wedges
Protein 2.2g 2.7g Potato wedges
Fats 0.12g 2.2g Potato wedges
Carbs 3.88g 25.5g Potato wedges
Calories 20kcal 123kcal Potato wedges
Fructose 1g Garden asparagus
Sugar 1.88g 0.3g Potato wedges
Fiber 2.1g 2g Garden asparagus
Calcium 24mg 15mg Garden asparagus
Iron 2.14mg 0.7mg Garden asparagus
Magnesium 14mg 19mg Potato wedges
Phosphorus 52mg 87mg Potato wedges
Potassium 202mg 394mg Potato wedges
Sodium 2mg 49mg Garden asparagus
Zinc 0.54mg 0.37mg Garden asparagus
Copper 0.189mg Garden asparagus
Manganese 0.158mg Garden asparagus
Selenium 2.3µg Garden asparagus
Vitamin A 756IU 0IU Garden asparagus
Vitamin A RAE 38µg 0µg Garden asparagus
Vitamin E 1.13mg Garden asparagus
Vitamin C 5.6mg 11.2mg Potato wedges
Vitamin B1 0.143mg 0.1mg Garden asparagus
Vitamin B2 0.141mg 0.04mg Garden asparagus
Vitamin B3 0.978mg 1.54mg Potato wedges
Vitamin B5 0.274mg Garden asparagus
Vitamin B6 0.091mg 0.35mg Potato wedges
Folate 52µg Garden asparagus
Choline 16mg Garden asparagus
Vitamin K 41.6µg Garden asparagus
Tryptophan 0.027mg Garden asparagus
Threonine 0.084mg Garden asparagus
Isoleucine 0.075mg Garden asparagus
Leucine 0.128mg Garden asparagus
Lysine 0.104mg Garden asparagus
Methionine 0.031mg Garden asparagus
Phenylalanine 0.075mg Garden asparagus
Valine 0.115mg Garden asparagus
Histidine 0.049mg Garden asparagus
Saturated Fat 0.04g 0.55g Garden asparagus
Monounsaturated Fat 0g 1.451g Potato wedges
Polyunsaturated fat 0.05g 0.102g Potato wedges

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Potato wedges
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
28%
Garden asparagus
14%
Potato wedges
Minerals Daily Need Coverage Score
25%
Garden asparagus
13%
Potato wedges

Comparison summary

Which food is lower in Sugar?
Potato wedges
Potato wedges is lower in Sugar (difference - 1.58g)
Which food is lower in glycemic index?
Potato wedges
Potato wedges is lower in glycemic index (difference - 32)
Which food is cheaper?
Potato wedges
Potato wedges is cheaper (difference - $4)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 47mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.51g)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
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.

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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Potato wedges - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168443/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.