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  6. Garden asparagus vs. Quinoa

Garden asparagus vs. Quinoa — In-Depth Nutrition Comparison

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How are Garden asparagus and Quinoa different?

  • Garden asparagus is richer in Vitamin K, Iron, and Vitamin C, while Quinoa is higher in Manganese, Phosphorus, and Magnesium.
  • Garden asparagus covers your daily need of Vitamin K 35% more than Quinoa.

Asparagus, raw and Quinoa, cooked types were used in this article.

Infographic

Garden asparagus vs Quinoa infographic
Infographic link

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.
Garden asparagus
Garden asparagus
4
:
6
Quinoa
Quinoa
Contains more Calcium +41.2%
Contains more Iron +43.6%
Contains more Potassium +17.4%
Contains less Sodium -71.4%
Contains more Magnesium +357.1%
Contains more Phosphorus +192.3%
Contains more Zinc +101.9%
Contains more Manganese +299.4%
Contains more Selenium +21.7%
Equal in Copper - 0.192
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Contains more Calcium +41.2%
Contains more Iron +43.6%
Contains more Potassium +17.4%
Contains less Sodium -71.4%
Contains more Magnesium +357.1%
Contains more Phosphorus +192.3%
Contains more Zinc +101.9%
Contains more Manganese +299.4%
Contains more Selenium +21.7%
Equal in Copper - 0.192

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.
Garden asparagus
Garden asparagus
9
:
1
Quinoa
Quinoa
Contains more Vitamin A +15020%
Contains more Vitamin E +79.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +33.6%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B3 +137.4%
Contains more Folate +23.8%
Contains more Vitamin K +∞%
Contains more Vitamin B6 +35.2%
Garden asparagus
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%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Contains more Vitamin A +15020%
Contains more Vitamin E +79.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +33.6%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B3 +137.4%
Contains more Folate +23.8%
Contains more Vitamin K +∞%
Contains more Vitamin B6 +35.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
4
Quinoa
Quinoa
Contains more Water +30.2%
Contains more Protein +100%
Contains more Fats +1500%
Contains more Carbs +449%
Contains more Other +32.8%
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more Water +30.2%
Contains more Protein +100%
Contains more Fats +1500%
Contains more Carbs +449%
Contains more Other +32.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
2
Quinoa
Quinoa
Contains less Saturated Fat -82.7%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +2056%
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Contains less Saturated Fat -82.7%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +2056%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
3
:
1
Quinoa
Quinoa
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%
Garden asparagus
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Quinoa
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%

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 Quinoa
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Garden asparagus Quinoa Opinion
Net carbs 1.78g 18.5g Quinoa
Protein 2.2g 4.4g Quinoa
Fats 0.12g 1.92g Quinoa
Carbs 3.88g 21.3g Quinoa
Calories 20kcal 120kcal Quinoa
Starch 17.63g Quinoa
Fructose 1g Garden asparagus
Sugar 1.88g 0.87g Quinoa
Fiber 2.1g 2.8g Quinoa
Calcium 24mg 17mg Garden asparagus
Iron 2.14mg 1.49mg Garden asparagus
Magnesium 14mg 64mg Quinoa
Phosphorus 52mg 152mg Quinoa
Potassium 202mg 172mg Garden asparagus
Sodium 2mg 7mg Garden asparagus
Zinc 0.54mg 1.09mg Quinoa
Copper 0.189mg 0.192mg Quinoa
Manganese 0.158mg 0.631mg Quinoa
Selenium 2.3µg 2.8µg Quinoa
Vitamin A 756IU 5IU Garden asparagus
Vitamin A RAE 38µg 0µg Garden asparagus
Vitamin E 1.13mg 0.63mg Garden asparagus
Vitamin C 5.6mg 0mg Garden asparagus
Vitamin B1 0.143mg 0.107mg Garden asparagus
Vitamin B2 0.141mg 0.11mg Garden asparagus
Vitamin B3 0.978mg 0.412mg Garden asparagus
Vitamin B5 0.274mg Garden asparagus
Vitamin B6 0.091mg 0.123mg Quinoa
Folate 52µg 42µg Garden asparagus
Vitamin K 41.6µg 0µg Garden asparagus
Tryptophan 0.027mg 0.052mg Quinoa
Threonine 0.084mg 0.131mg Quinoa
Isoleucine 0.075mg 0.157mg Quinoa
Leucine 0.128mg 0.261mg Quinoa
Lysine 0.104mg 0.239mg Quinoa
Methionine 0.031mg 0.096mg Quinoa
Phenylalanine 0.075mg 0.185mg Quinoa
Valine 0.115mg 0.185mg Quinoa
Histidine 0.049mg 0.127mg Quinoa
Saturated Fat 0.04g 0.231g Garden asparagus
Omega-3 - DHA 0g 0.015g Quinoa
Monounsaturated Fat 0g 0.528g Quinoa
Polyunsaturated fat 0.05g 1.078g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Quinoa
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
29%
Garden asparagus
11%
Quinoa
Minerals Daily Need Coverage Score
25%
Garden asparagus
38%
Quinoa

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 1.01g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $4)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.191g)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 21)
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)

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.