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Asparagus vs. Flax seeds — In-Depth Nutrition Comparison

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Differences between asparagus and flax seeds

  • Asparagus is higher in vitamin K; however, flax seeds are richer in vitamin B1, copper, manganese, fiber, magnesium, phosphorus, iron, selenium, and zinc.
  • Flax seeds' daily need coverage for vitamin B1 is 125% higher.
  • Asparagus has 10 times more vitamin K than flax seeds. While asparagus has 41.6µg of vitamin K, flax seeds have only 4.3µg.

The food types used in this comparison are Asparagus, raw and Seeds, flaxseed.

Infographic

Asparagus vs Flax seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -93.3%
Contains more MagnesiumMagnesium +2700%
Contains more CalciumCalcium +962.5%
Contains more PotassiumPotassium +302.5%
Contains more IronIron +167.8%
Contains more CopperCopper +545.5%
Contains more ZincZinc +703.7%
Contains more PhosphorusPhosphorus +1134.6%
Contains more ManganeseManganese +1470.9%
Contains more SeleniumSelenium +1004.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +833.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +264.5%
Contains more Vitamin KVitamin K +867.4%
Contains more Vitamin B1Vitamin B1 +1049.7%
Contains more Vitamin B2Vitamin B2 +14.2%
Contains more Vitamin B3Vitamin B3 +214.9%
Contains more Vitamin B5Vitamin B5 +259.5%
Contains more Vitamin B6Vitamin B6 +419.8%
Contains more FolateFolate +67.3%
Contains more CholineCholine +391.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +1239.4%
Contains more ProteinProtein +731.4%
Contains more FatsFats +35033.3%
Contains more CarbsCarbs +644.3%
Contains more OtherOther +539.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +57360%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +62.5%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +400%
~equal in Starch ~0g
~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.
Asparagus Flax seeds
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Asparagus Flax seeds DV% diff.
Polyunsaturated fat 0.05g 28.73g 191%
Vitamin B1 0.143mg 1.644mg 125%
Copper 0.189mg 1.22mg 115%
Fiber 2.1g 27.3g 101%
Manganese 0.158mg 2.482mg 101%
Magnesium 14mg 392mg 90%
Phosphorus 52mg 642mg 84%
Fats 0.12g 42.16g 65%
Iron 2.14mg 5.73mg 45%
Selenium 2.3µg 25.4µg 42%
Zinc 0.54mg 4.34mg 35%
Protein 2.2g 18.29g 32%
Vitamin K 41.6µg 4.3µg 31%
Vitamin B6 0.091mg 0.473mg 29%
Calories 20kcal 534kcal 26%
Calcium 24mg 255mg 23%
Monounsaturated fat 0g 7.527g 19%
Potassium 202mg 813mg 18%
Saturated fat 0.04g 3.663g 16%
Vitamin B5 0.274mg 0.985mg 14%
Vitamin B3 0.978mg 3.08mg 13%
Choline 16mg 78.7mg 11%
Folate 52µg 87µg 9%
Carbs 3.88g 28.88g 8%
Vitamin C 5.6mg 0.6mg 6%
Vitamin E 1.13mg 0.31mg 5%
Vitamin A 38µg 0µg 4%
Vitamin B2 0.141mg 0.161mg 2%
Fructose 1g 0g 1%
Sodium 2mg 30mg 1%
Net carbs 1.78g 1.58g N/A
Sugar 1.88g 1.55g N/A
Tryptophan 0.027mg 0.297mg 0%
Threonine 0.084mg 0.766mg 0%
Isoleucine 0.075mg 0.896mg 0%
Leucine 0.128mg 1.235mg 0%
Lysine 0.104mg 0.862mg 0%
Methionine 0.031mg 0.37mg 0%
Phenylalanine 0.075mg 0.957mg 0%
Valine 0.115mg 1.072mg 0%
Histidine 0.049mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0g 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Asparagus Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
25%
Asparagus
62%
Flax seeds
Minerals Daily Need Coverage Score
25%
Asparagus
191%
Flax seeds

Comparison summary

Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 0.33g)
Which food is cheaper?
Flax seeds
Flax seeds is cheaper (difference - $1)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 3.623g)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.