Garden asparagus vs. Red potato — In-Depth Nutrition Comparison
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How are Garden asparagus and Red potato different?
- Garden asparagus is higher in Vitamin K, Iron, 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 from Garden asparagus is 32% higher.
- Garden asparagus contains 14 times more Vitamin E than Red potato. While Garden asparagus contains 1.13mg of Vitamin E , Red potato contains only 0.08mg.
Asparagus, raw and Potatoes, red, flesh and skin, baked are the varieties used in this article.
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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
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Calcium
+166.7%
Contains
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Iron
+205.7%
Contains
less
Sodium
-83.3%
Contains
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Zinc
+35%
Contains
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Magnesium
+100%
Contains
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Phosphorus
+38.5%
Contains
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Potassium
+169.8%
Equal in Copper - 0.174
Equal in Manganese - 0.173
Contains
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Calcium
+166.7%
Contains
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Iron
+205.7%
Contains
less
Sodium
-83.3%
Contains
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Zinc
+35%
Contains
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Magnesium
+100%
Contains
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Phosphorus
+38.5%
Contains
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Potassium
+169.8%
Equal in Copper - 0.174
Equal in Manganese - 0.173
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
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Vitamin A
+7460%
Contains
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Vitamin E
+1312.5%
Contains
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Vitamin B1
+98.6%
Contains
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Vitamin B2
+182%
Contains
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Folate
+92.6%
Contains
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Vitamin K
+1385.7%
Contains
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Vitamin C
+125%
Contains
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Vitamin B3
+63.1%
Contains
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Vitamin B5
+24.5%
Contains
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Vitamin B6
+133%
Contains
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Vitamin A
+7460%
Contains
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Vitamin E
+1312.5%
Contains
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Vitamin B1
+98.6%
Contains
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Vitamin B2
+182%
Contains
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Folate
+92.6%
Contains
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Vitamin K
+1385.7%
Contains
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Vitamin C
+125%
Contains
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Vitamin B3
+63.1%
Contains
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Vitamin B5
+24.5%
Contains
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Vitamin B6
+133%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+21.6%
Contains
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Fats
+25%
Contains
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Carbs
+404.9%
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Other
+122.4%
Equal in Protein - 2.3
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
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Water
+21.6%
Contains
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Fats
+25%
Contains
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Carbs
+404.9%
Contains
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Other
+122.4%
Equal in Protein - 2.3
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+16.3%
Contains
less
Saturated Fat
-35%
Contains
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Monounsaturated Fat
+∞%
Saturated Fat:
0.04 g
Monounsaturated Fat:
0 g
Polyunsaturated fat:
0.05 g
Saturated Fat:
0.026 g
Monounsaturated Fat:
0.002 g
Polyunsaturated fat:
0.043 g
Contains
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Polyunsaturated fat
+16.3%
Contains
less
Saturated Fat
-35%
Contains
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Monounsaturated Fat
+∞%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Glucose
+18.2%
Contains
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Fructose
+127.3%
Contains
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Starch
+∞%
Contains
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Sucrose
+95.7%
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
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Glucose
+18.2%
Contains
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Fructose
+127.3%
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Starch
+∞%
Contains
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Sucrose
+95.7%
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 Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 1.78g | 17.79g |
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| Protein | 2.2g | 2.3g |
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| Fats | 0.12g | 0.15g |
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| Carbs | 3.88g | 19.59g |
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| Calories | 20kcal | 89kcal |
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| Starch | 15.15g |
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| Fructose | 1g | 0.44g |
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| Sugar | 1.88g | 1.43g |
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| Fiber | 2.1g | 1.8g |
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| Calcium | 24mg | 9mg |
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| Iron | 2.14mg | 0.7mg |
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| Magnesium | 14mg | 28mg |
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| Phosphorus | 52mg | 72mg |
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| Potassium | 202mg | 545mg |
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| Sodium | 2mg | 12mg |
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| Zinc | 0.54mg | 0.4mg |
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| Copper | 0.189mg | 0.174mg |
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| Manganese | 0.158mg | 0.173mg |
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| Selenium | 2.3µg |
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| Vitamin A | 756IU | 10IU |
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| Vitamin A RAE | 38µg | 1µg |
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| Vitamin E | 1.13mg | 0.08mg |
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| Vitamin C | 5.6mg | 12.6mg |
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| Vitamin B1 | 0.143mg | 0.072mg |
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| Vitamin B2 | 0.141mg | 0.05mg |
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| Vitamin B3 | 0.978mg | 1.595mg |
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| Vitamin B5 | 0.274mg | 0.341mg |
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| Vitamin B6 | 0.091mg | 0.212mg |
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| Folate | 52µg | 27µg |
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| Vitamin K | 41.6µg | 2.8µg |
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| Tryptophan | 0.027mg | 0.023mg |
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| Threonine | 0.084mg | 0.075mg |
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| Isoleucine | 0.075mg | 0.074mg |
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| Leucine | 0.128mg | 0.109mg |
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| Lysine | 0.104mg | 0.12mg |
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| Methionine | 0.031mg | 0.035mg |
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| Phenylalanine | 0.075mg | 0.091mg |
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| Valine | 0.115mg | 0.115mg | |
| Histidine | 0.049mg | 0.039mg |
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| Saturated Fat | 0.04g | 0.026g |
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| Monounsaturated Fat | 0g | 0.002g |
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| Polyunsaturated fat | 0.05g | 0.043g |
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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 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%
17%
Minerals Daily Need Coverage Score
25%
22%
Comparison summary
Which food is lower in Sugar?
Red potato is lower in Sugar (difference - 0.45g)
Which food is lower in Saturated Fat?
Red potato is lower in Saturated Fat (difference - 0.014g)
Which food is cheaper?
Red potato is cheaper (difference - $4)
Which food contains less Sodium?
Garden asparagus contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Garden asparagus is lower in glycemic index (difference - 57)
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.
Which food is richer in vitamins?
?
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.