Asparagus vs. Russet potato — In-Depth Nutrition Comparison
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What are the differences between asparagus and russet potatoes?
- Asparagus is higher in vitamin K, vitamin A, iron, copper, vitamin B2, vitamin E, folate, and vitamin B1, yet russet potatoes are higher in vitamin B6 and potassium.
- Asparagus's daily need coverage for vitamin K is 33% more.
- Asparagus has 76 times more vitamin A than russet potatoes. While asparagus has 756IU of vitamin A, russet potatoes have only 10IU.
- The glycemic index of asparagus is lower.
We used Asparagus, raw and Potatoes, Russet, flesh, and skin, baked types 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 more CalciumCalcium | +33.3% |
| Contains more IronIron | +100% |
| Contains more CopperCopper | +76.6% |
| Contains more ZincZinc | +54.3% |
| Contains less SodiumSodium | -85.7% |
| Contains more SeleniumSelenium | +360% |
| Contains more MagnesiumMagnesium | +114.3% |
| Contains more PotassiumPotassium | +172.3% |
| Contains more PhosphorusPhosphorus | +36.5% |
| Contains more ManganeseManganese | +44.3% |
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 | +1514.3% |
| Contains more Vitamin B1Vitamin B1 | +113.4% |
| Contains more Vitamin B2Vitamin B2 | +193.8% |
| Contains more Vitamin KVitamin K | +1980% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin CVitamin C | +48.2% |
| Contains more Vitamin B3Vitamin B3 | +37.8% |
| Contains more Vitamin B5Vitamin B5 | +38.7% |
| Contains more Vitamin B6Vitamin B6 | +289% |
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:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
| Contains more WaterWater | +25.2% |
| Contains more ProteinProtein | +19.5% |
| Contains more CarbsCarbs | +452.6% |
| Contains more OtherOther | +132.8% |
~equal in
Fats
~0.13g
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
0.032 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
| Contains less Sat. FatSaturated fat | -20% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
~equal in
Polyunsaturated fat
~0.054g
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:
17.45 g
Sucrose:
0.39 g
Glucose:
0.37 g
Fructose:
0.32 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +75.7% |
| Contains more FructoseFructose | +212.5% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +69.6% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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 | |
|
DV% diff. |
| Vitamin K | 41.6µg | 2µg | 33% |
| Vitamin B6 | 0.091mg | 0.354mg | 20% |
| Iron | 2.14mg | 1.07mg | 13% |
| Potassium | 202mg | 550mg | 10% |
| Copper | 0.189mg | 0.107mg | 9% |
| Folate | 52µg | 26µg | 7% |
| Vitamin B2 | 0.141mg | 0.048mg | 7% |
| Vitamin E | 1.13mg | 0.07mg | 7% |
| Starch | 17.45g | 7% | |
| Vitamin B1 | 0.143mg | 0.067mg | 6% |
| Carbs | 3.88g | 21.44g | 6% |
| Vitamin A | 38µg | 1µg | 4% |
| Calories | 20kcal | 97kcal | 4% |
| Magnesium | 14mg | 30mg | 4% |
| Phosphorus | 52mg | 71mg | 3% |
| Vitamin C | 5.6mg | 8.3mg | 3% |
| Manganese | 0.158mg | 0.228mg | 3% |
| Selenium | 2.3µg | 0.5µg | 3% |
| Zinc | 0.54mg | 0.35mg | 2% |
| Vitamin B5 | 0.274mg | 0.38mg | 2% |
| Vitamin B3 | 0.978mg | 1.348mg | 2% |
| Fiber | 2.1g | 2.3g | 1% |
| Fructose | 1g | 0.32g | 1% |
| Protein | 2.2g | 2.63g | 1% |
| Sodium | 2mg | 14mg | 1% |
| Calcium | 24mg | 18mg | 1% |
| Fats | 0.12g | 0.13g | 0% |
| Net carbs | 1.78g | 19.14g | N/A |
| Sugar | 1.88g | 1.08g | N/A |
| Choline | 16mg | 15mg | 0% |
| Saturated fat | 0.04g | 0.032g | 0% |
| Monounsaturated fat | 0g | 0.003g | 0% |
| Polyunsaturated fat | 0.05g | 0.054g | 0% |
| Tryptophan | 0.027mg | 0.027mg | 0% |
| Threonine | 0.084mg | 0.086mg | 0% |
| Isoleucine | 0.075mg | 0.085mg | 0% |
| Leucine | 0.128mg | 0.125mg | 0% |
| Lysine | 0.104mg | 0.137mg | 0% |
| Methionine | 0.031mg | 0.041mg | 0% |
| Phenylalanine | 0.075mg | 0.104mg | 0% |
| Valine | 0.115mg | 0.131mg | 0% |
| Histidine | 0.049mg | 0.044mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| 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
25%
17%
Minerals Daily Need Coverage Score
25%
23%
Comparison summary
Which food is lower in Sugar?
Russet potato is lower in Sugar (difference - 0.8g)
Which food is lower in Saturated fat?
Russet potato is lower in Saturated fat (difference - 0.008g)
Which food is cheaper?
Russet potato is cheaper (difference - $4)
Which food contains less Sodium?
Asparagus contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Asparagus is lower in glycemic index (difference - 50)
Which food contains less Cholesterol?
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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.