Garden asparagus vs Pumpkin - In-Depth Nutrition Comparison
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Summary of differences between Garden asparagus and Pumpkin
- Garden asparagus has more Vitamin K, Iron, Folate, Vitamin B1, Copper, and Fiber, while Pumpkin has more Vitamin A RAE.
- Pumpkin covers your daily need of Vitamin A RAE 43% more than Garden asparagus.
- Garden asparagus contains 38 times more Vitamin K than Pumpkin. While Garden asparagus contains 41.6µg of Vitamin K, Pumpkin contains only 1.1µg.
These are the specific foods used in this comparison Asparagus, raw and Pumpkin, raw.
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
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Calcium
+14.3%
Contains
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Iron
+167.5%
Contains
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Magnesium
+16.7%
Contains
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Phosphorus
+18.2%
Contains
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Zinc
+68.8%
Contains
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Copper
+48.8%
Contains
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Potassium
+68.3%
Contains
less
Sodium
-50%
Contains
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Calcium
+14.3%
Contains
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Iron
+167.5%
Contains
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Magnesium
+16.7%
Contains
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Phosphorus
+18.2%
Contains
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Zinc
+68.8%
Contains
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Copper
+48.8%
Contains
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Potassium
+68.3%
Contains
less
Sodium
-50%
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
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Vitamin B1
+186%
Contains
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Vitamin B2
+28.2%
Contains
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Vitamin B3
+63%
Contains
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Vitamin B6
+49.2%
Contains
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Folate
+225%
Contains
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Vitamin K
+3681.8%
Contains
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Vitamin A
+1026.1%
Contains
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Vitamin C
+60.7%
Equal in Vitamin E - 1.06
Equal in Vitamin B5 - 0.298
Contains
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Vitamin B1
+186%
Contains
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Vitamin B2
+28.2%
Contains
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Vitamin B3
+63%
Contains
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Vitamin B6
+49.2%
Contains
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Folate
+225%
Contains
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Vitamin K
+3681.8%
Contains
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Vitamin A
+1026.1%
Contains
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Vitamin C
+60.7%
Equal in Vitamin E - 1.06
Equal in Vitamin B5 - 0.298
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+120%
Contains
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Fats
+20%
Contains
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Carbs
+67.5%
Contains
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Other
+37.9%
Equal in Water - 91.6
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
Protein:
1 g
Fats:
0.1 g
Carbs:
6.5 g
Water:
91.6 g
Other:
0.8 g
Contains
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Protein
+120%
Contains
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Fats
+20%
Contains
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Carbs
+67.5%
Contains
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Other
+37.9%
Equal in Water - 91.6
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-23.1%
Contains
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Polyunsaturated fat
+900%
Contains
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Monounsaturated Fat
+∞%
Saturated Fat:
0.04 g
Monounsaturated Fat:
0 g
Polyunsaturated fat:
0.05 g
Saturated Fat:
0.052 g
Monounsaturated Fat:
0.013 g
Polyunsaturated fat:
0.005 g
Contains
less
Saturated Fat
-23.1%
Contains
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Polyunsaturated fat
+900%
Contains
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Monounsaturated Fat
+∞%
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.
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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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 | |
|
Opinion |
| Net carbs | 1.78g | 6g |
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| Protein | 2.2g | 1g |
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| Fats | 0.12g | 0.1g |
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| Carbs | 3.88g | 6.5g |
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| Calories | 20kcal | 26kcal |
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| Fructose | 1g |
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| Sugar | 1.88g | 2.76g |
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| Fiber | 2.1g | 0.5g |
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| Calcium | 24mg | 21mg |
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| Iron | 2.14mg | 0.8mg |
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| Magnesium | 14mg | 12mg |
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| Phosphorus | 52mg | 44mg |
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| Potassium | 202mg | 340mg |
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| Sodium | 2mg | 1mg |
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| Zinc | 0.54mg | 0.32mg |
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| Copper | 0.189mg | 0.127mg |
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| Vitamin A | 756IU | 8513IU |
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| Vitamin A RAE | 38µg | 426µg |
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| Vitamin E | 1.13mg | 1.06mg |
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| Vitamin C | 5.6mg | 9mg |
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| Vitamin B1 | 0.143mg | 0.05mg |
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| Vitamin B2 | 0.141mg | 0.11mg |
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| Vitamin B3 | 0.978mg | 0.6mg |
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| Vitamin B5 | 0.274mg | 0.298mg |
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| Vitamin B6 | 0.091mg | 0.061mg |
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| Folate | 52µg | 16µg |
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| Vitamin K | 41.6µg | 1.1µg |
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| Tryptophan | 0.027mg | 0.012mg |
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| Threonine | 0.084mg | 0.029mg |
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| Isoleucine | 0.075mg | 0.031mg |
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| Leucine | 0.128mg | 0.046mg |
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| Lysine | 0.104mg | 0.054mg |
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| Methionine | 0.031mg | 0.011mg |
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| Phenylalanine | 0.075mg | 0.032mg |
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| Valine | 0.115mg | 0.035mg |
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| Histidine | 0.049mg | 0.016mg |
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| Saturated Fat | 0.04g | 0.052g |
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| Monounsaturated Fat | 0g | 0.013g |
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| Polyunsaturated fat | 0.05g | 0.005g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
29%
55%
Minerals Daily Need Coverage Score
27%
18%
Comparison summary
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 1mg)
Which food is cheaper?
Pumpkin is cheaper (difference - $3.8)
Which food is lower in Sugar?
Garden asparagus is lower in Sugar (difference - 0.88g)
Which food is lower in Saturated Fat?
Garden asparagus is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Garden asparagus is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Garden asparagus is relatively richer in minerals
Which food is richer in vitamins?
Garden asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)