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Garden asparagus vs Rutabagas - In-Depth Nutrition Comparison

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What are the main differences between Garden asparagus and Rutabagas?

  • Garden asparagus is richer in Vitamin K, Iron, Copper, Vitamin B2, Folate, and Vitamin E , yet Rutabagas are richer in Vitamin C.
  • Garden asparagus's daily need coverage for Vitamin K is 34% higher.
  • Garden asparagus has 6 times more Copper than Rutabagas. Garden asparagus has 0.189mg of Copper, while Rutabagas have 0.032mg.
  • Garden asparagus contains less Sugar.

We used Asparagus, raw and Rutabagas, raw types in this comparison.

Infographic

Garden asparagus vs Rutabagas 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +386.4%
Contains less Sodium -83.3%
Contains more Zinc +125%
Contains more Copper +490.6%
Contains more Calcium +79.2%
Contains more Magnesium +42.9%
Contains more Potassium +51%
Equal in Phosphorus - 53
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 17% 15% 23% 27% 2% 7% 11%
Contains more Iron +386.4%
Contains less Sodium -83.3%
Contains more Zinc +125%
Contains more Copper +490.6%
Contains more Calcium +79.2%
Contains more Magnesium +42.9%
Contains more Potassium +51%
Equal in Phosphorus - 53

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 more Vitamin A +37700%
Contains more Vitamin E +276.7%
Contains more Vitamin B1 +58.9%
Contains more Vitamin B2 +252.5%
Contains more Vitamin B3 +39.7%
Contains more Vitamin B5 +71.3%
Contains more Folate +147.6%
Contains more Vitamin K +13766.7%
Contains more Vitamin C +346.4%
Equal in Vitamin B6 - 0.1
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
Contains more Vitamin A +37700%
Contains more Vitamin E +276.7%
Contains more Vitamin B1 +58.9%
Contains more Vitamin B2 +252.5%
Contains more Vitamin B3 +39.7%
Contains more Vitamin B5 +71.3%
Contains more Folate +147.6%
Contains more Vitamin K +13766.7%
Contains more Vitamin C +346.4%
Equal in Vitamin B6 - 0.1

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.
Garden asparagus Rutabagas
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Garden asparagus Rutabagas Opinion
Net carbs 1.78g 6.32g Rutabagas
Protein 2.2g 1.08g Garden asparagus
Fats 0.12g 0.16g Rutabagas
Carbs 3.88g 8.62g Rutabagas
Calories 20kcal 37kcal Rutabagas
Starch g 0.4g Rutabagas
Fructose 1g 1.61g Rutabagas
Sugar 1.88g 4.46g Garden asparagus
Fiber 2.1g 2.3g Rutabagas
Calcium 24mg 43mg Rutabagas
Iron 2.14mg 0.44mg Garden asparagus
Magnesium 14mg 20mg Rutabagas
Phosphorus 52mg 53mg Rutabagas
Potassium 202mg 305mg Rutabagas
Sodium 2mg 12mg Garden asparagus
Zinc 0.54mg 0.24mg Garden asparagus
Copper 0.189mg 0.032mg Garden asparagus
Vitamin A 756IU 2IU Garden asparagus
Vitamin E 1.13mg 0.3mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.6mg 25mg Rutabagas
Vitamin B1 0.143mg 0.09mg Garden asparagus
Vitamin B2 0.141mg 0.04mg Garden asparagus
Vitamin B3 0.978mg 0.7mg Garden asparagus
Vitamin B5 0.274mg 0.16mg Garden asparagus
Vitamin B6 0.091mg 0.1mg Rutabagas
Folate 52µg 21µg Garden asparagus
Vitamin B12 0µg 0µg
Vitamin K 41.6µg 0.3µg Garden asparagus
Tryptophan 0.027mg mg Garden asparagus
Threonine 0.084mg mg Garden asparagus
Isoleucine 0.075mg mg Garden asparagus
Leucine 0.128mg mg Garden asparagus
Lysine 0.104mg mg Garden asparagus
Methionine 0.031mg mg Garden asparagus
Phenylalanine 0.075mg mg Garden asparagus
Valine 0.115mg mg Garden asparagus
Histidine 0.049mg mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.04g 0.027g Rutabagas
Monounsaturated Fat 0g 0.025g Rutabagas
Polyunsaturated fat 0.05g 0.088g Rutabagas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Rutabagas
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Garden asparagus
15
Rutabagas
Mineral Summary Score
27
Garden asparagus
14
Rutabagas

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
13%
Garden asparagus
6%
Rutabagas
Carbohydrates
4%
Garden asparagus
9%
Rutabagas
Fats
1%
Garden asparagus
1%
Rutabagas

Comparison summary

Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Rutabagas
Rutabagas is cheaper (difference - $1.5)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 2.58g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 40)
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)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.