Asparagus vs. Pumpkin — In-Depth Nutrition Comparison
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The main differences between Asparagus and Pumpkin
- Asparagus has more Vitamin K, Iron, Copper, Folate, and Vitamin B1, however, Pumpkin has more Vitamin A.
- Daily need coverage for Vitamin K from Asparagus is 34% higher.
- Pumpkin has 6 times less Folate than Asparagus. Asparagus has 52µg of Folate, while Pumpkin has 9µg.
Food types used in this article are Asparagus, raw and Pumpkin, cooked, boiled, drained, without salt.
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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 MagnesiumMagnesium | +55.6% |
| Contains more CalciumCalcium | +60% |
| Contains more IronIron | +275.4% |
| Contains more CopperCopper | +107.7% |
| Contains more ZincZinc | +134.8% |
| Contains more PhosphorusPhosphorus | +73.3% |
| Contains more ManganeseManganese | +77.5% |
| Contains more SeleniumSelenium | +1050% |
| Contains more PotassiumPotassium | +13.9% |
| Contains less SodiumSodium | -50% |
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 CVitamin C | +19.1% |
| Contains more Vitamin EVitamin E | +41.3% |
| Contains more Vitamin B1Vitamin B1 | +361.3% |
| Contains more Vitamin B2Vitamin B2 | +80.8% |
| Contains more Vitamin B3Vitamin B3 | +136.8% |
| Contains more Vitamin B5Vitamin B5 | +36.3% |
| Contains more Vitamin B6Vitamin B6 | +106.8% |
| Contains more Vitamin KVitamin K | +5100% |
| Contains more FolateFolate | +477.8% |
| Contains more CholineCholine | +158.1% |
| Contains more Vitamin AVitamin A | +661.2% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +205.6% |
| Contains more FatsFats | +71.4% |
| Contains more CarbsCarbs | +26.3% |
~equal in
Water
~93.69g
~equal in
Other
~0.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +1150% |
| Contains more Mono. FatMonounsaturated Fat | +∞% |
~equal in
Saturated Fat
~0.037g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 20kcal | 20kcal | |
| Protein | 2.2g | 0.72g |
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| Fats | 0.12g | 0.07g |
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| Vitamin C | 5.6mg | 4.7mg |
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| Net carbs | 1.78g | 3.8g |
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| Carbs | 3.88g | 4.9g |
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| Magnesium | 14mg | 9mg |
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| Calcium | 24mg | 15mg |
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| Potassium | 202mg | 230mg |
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| Iron | 2.14mg | 0.57mg |
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| Sugar | 1.88g | 2.08g |
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| Fiber | 2.1g | 1.1g |
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| Copper | 0.189mg | 0.091mg |
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| Zinc | 0.54mg | 0.23mg |
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| Phosphorus | 52mg | 30mg |
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| Sodium | 2mg | 1mg |
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| Vitamin A | 756IU | 5755IU |
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| Vitamin A | 38µg | 288µg |
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| Vitamin E | 1.13mg | 0.8mg |
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| Manganese | 0.158mg | 0.089mg |
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| Selenium | 2.3µg | 0.2µg |
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| Vitamin B1 | 0.143mg | 0.031mg |
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| Vitamin B2 | 0.141mg | 0.078mg |
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| Vitamin B3 | 0.978mg | 0.413mg |
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| Vitamin B5 | 0.274mg | 0.201mg |
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| Vitamin B6 | 0.091mg | 0.044mg |
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| Vitamin K | 41.6µg | 0.8µg |
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| Folate | 52µg | 9µg |
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| Choline | 16mg | 6.2mg |
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| Saturated Fat | 0.04g | 0.037g |
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| Monounsaturated Fat | 0g | 0.009g |
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| Polyunsaturated fat | 0.05g | 0.004g |
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| Tryptophan | 0.027mg | 0.009mg |
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| Threonine | 0.084mg | 0.021mg |
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| Isoleucine | 0.075mg | 0.023mg |
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| Leucine | 0.128mg | 0.034mg |
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| Lysine | 0.104mg | 0.039mg |
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| Methionine | 0.031mg | 0.008mg |
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| Phenylalanine | 0.075mg | 0.023mg |
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| Valine | 0.115mg | 0.025mg |
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| Histidine | 0.049mg | 0.011mg |
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| Fructose | 1g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet | Equal | |
| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
34%
Minerals Daily Need Coverage Score
25%
11%
Comparison summary
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Pumpkin is lower in Saturated Fat (difference - 0.003g)
Which food is cheaper?
Pumpkin is cheaper (difference - $3.8)
Which food is lower in Sugar?
Asparagus is lower in Sugar (difference - 0.2g)
Which food is lower in glycemic index?
Asparagus is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Asparagus is relatively richer in minerals
Which food is richer in vitamins?
Asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)