Asparagus vs. Red potato — In-Depth Nutrition Comparison
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How are asparagus and red potato different?
- Asparagus is higher in vitamin K, iron, vitamin A, vitamin B2, vitamin E, folate, and vitamin B1; however, red potato is richer in potassium, vitamin B6, and vitamin C.
- Daily need coverage for vitamin K for asparagus is 32% higher.
- Asparagus contains 76 times more vitamin A than red potato. While asparagus contains 756IU of vitamin A, red potato contains only 10IU.
- Asparagus has a lower glycemic index (32) than red potato (89).
Asparagus, raw and Potatoes, red, flesh, and skin, baked are the varieties used in this article.
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 CalciumCalcium | +166.7% |
| Contains more IronIron | +205.7% |
| Contains more ZincZinc | +35% |
| Contains less SodiumSodium | -83.3% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more PotassiumPotassium | +169.8% |
| Contains more PhosphorusPhosphorus | +38.5% |
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 AVitamin A | +3700% |
| Contains more Vitamin EVitamin E | +1312.5% |
| Contains more Vitamin B1Vitamin B1 | +98.6% |
| Contains more Vitamin B2Vitamin B2 | +182% |
| Contains more Vitamin KVitamin K | +1385.7% |
| Contains more FolateFolate | +92.6% |
| Contains more Vitamin CVitamin C | +125% |
| Contains more Vitamin B3Vitamin B3 | +63.1% |
| Contains more Vitamin B5Vitamin B5 | +24.5% |
| Contains more Vitamin B6Vitamin B6 | +133% |
| Contains more CholineCholine | +18.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 41.6µg | 2.8µg | 32% |
| Iron | 2.14mg | 0.7mg | 18% |
| Potassium | 202mg | 545mg | 10% |
| Vitamin B6 | 0.091mg | 0.212mg | 9% |
| Vitamin C | 5.6mg | 12.6mg | 8% |
| Vitamin B2 | 0.141mg | 0.05mg | 7% |
| Vitamin E | 1.13mg | 0.08mg | 7% |
| Vitamin B1 | 0.143mg | 0.072mg | 6% |
| Starch | 15.15g | 6% | |
| Folate | 52µg | 27µg | 6% |
| Carbs | 3.88g | 19.59g | 5% |
| Vitamin B3 | 0.978mg | 1.595mg | 4% |
| Selenium | 2.3µg | 4% | |
| Vitamin A | 38µg | 1µg | 4% |
| Calories | 20kcal | 89kcal | 3% |
| Phosphorus | 52mg | 72mg | 3% |
| Magnesium | 14mg | 28mg | 3% |
| Calcium | 24mg | 9mg | 2% |
| Copper | 0.189mg | 0.174mg | 2% |
| Vitamin B5 | 0.274mg | 0.341mg | 1% |
| Choline | 16mg | 18.9mg | 1% |
| Fructose | 1g | 0.44g | 1% |
| Zinc | 0.54mg | 0.4mg | 1% |
| Fiber | 2.1g | 1.8g | 1% |
| Manganese | 0.158mg | 0.173mg | 1% |
| Protein | 2.2g | 2.3g | 0% |
| Fats | 0.12g | 0.15g | 0% |
| Net carbs | 1.78g | 17.79g | N/A |
| Sugar | 1.88g | 1.43g | N/A |
| Sodium | 2mg | 12mg | 0% |
| Saturated fat | 0.04g | 0.026g | 0% |
| Monounsaturated fat | 0g | 0.002g | 0% |
| Polyunsaturated fat | 0.05g | 0.043g | 0% |
| Tryptophan | 0.027mg | 0.023mg | 0% |
| Threonine | 0.084mg | 0.075mg | 0% |
| Isoleucine | 0.075mg | 0.074mg | 0% |
| Leucine | 0.128mg | 0.109mg | 0% |
| Lysine | 0.104mg | 0.12mg | 0% |
| Methionine | 0.031mg | 0.035mg | 0% |
| Phenylalanine | 0.075mg | 0.091mg | 0% |
| Valine | 0.115mg | 0.115mg | 0% |
| Histidine | 0.049mg | 0.039mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
Protein:
2.3 g
Fats:
0.15 g
Carbs:
19.59 g
Water:
76.67 g
Other:
1.29 g
| Contains more WaterWater | +21.6% |
| Contains more FatsFats | +25% |
| Contains more CarbsCarbs | +404.9% |
| Contains more OtherOther | +122.4% |
~equal in
Protein
~2.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.04 g
Monounsaturated fat:
Mono. Fat
0 g
Polyunsaturated fat:
Poly. Fat
0.05 g
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.043 g
| Contains more Poly. FatPolyunsaturated fat | +16.3% |
| Contains less Sat. FatSaturated fat | -35% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.23 g
Glucose:
0.65 g
Fructose:
1 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
15.15 g
Sucrose:
0.45 g
Glucose:
0.55 g
Fructose:
0.44 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +18.2% |
| Contains more FructoseFructose | +127.3% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +95.7% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
