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  6. Garden asparagus vs. Soft serve

Garden asparagus vs. Soft serve — In-Depth Nutrition Comparison

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What are the differences between Garden asparagus and Soft serve?

  • Garden asparagus is higher in Vitamin K, Iron, Copper, and Folate, yet Soft serve is higher in Vitamin B12, Vitamin A RAE, Calcium, and Phosphorus.
  • Soft serve's daily need coverage for Saturated Fat is 37% more.
  • Garden asparagus has 46 times more Vitamin K than Soft serve. While Garden asparagus has 41.6µg of Vitamin K, Soft serve has only 0.9µg.
  • The amount of Saturated Fat in Garden asparagus is lower.

We used Asparagus, raw and Ice cream, soft serve, chocolate types in this article.

Infographic

Garden asparagus vs Soft serve 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Garden asparagus
Garden asparagus
7
:
3
Soft serve
Soft serve
Contains more Iron +919%
Contains more Magnesium +16.7%
Contains more Potassium +14.1%
Contains less Sodium -96.7%
Contains more Copper +530%
Contains more Manganese +3060%
Contains more Calcium +445.8%
Contains more Phosphorus +123.1%
Contains more Selenium +30.4%
Equal in Zinc - 0.52
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Soft serve
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 40% 8% 9% 50% 16% 8% 15% 10% 1% 17%
Contains more Iron +919%
Contains more Magnesium +16.7%
Contains more Potassium +14.1%
Contains less Sodium -96.7%
Contains more Copper +530%
Contains more Manganese +3060%
Contains more Calcium +445.8%
Contains more Phosphorus +123.1%
Contains more Selenium +30.4%
Equal in Zinc - 0.52

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.
Garden asparagus
Garden asparagus
8
:
4
Soft serve
Soft serve
Contains more Vitamin A +28.4%
Contains more Vitamin E +85.2%
Contains more Vitamin C +600%
Contains more Vitamin B1 +191.8%
Contains more Vitamin B3 +929.5%
Contains more Vitamin B6 +89.6%
Contains more Folate +477.8%
Contains more Vitamin K +4522.2%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +29.1%
Contains more Vitamin B5 +84.7%
Contains more Vitamin B12 +∞%
Garden asparagus
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%
Soft serve
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 13% 21% 3% 13% 42% 2% 31% 12% 7% 63% 3%
Contains more Vitamin A +28.4%
Contains more Vitamin E +85.2%
Contains more Vitamin C +600%
Contains more Vitamin B1 +191.8%
Contains more Vitamin B3 +929.5%
Contains more Vitamin B6 +89.6%
Contains more Folate +477.8%
Contains more Vitamin K +4522.2%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +29.1%
Contains more Vitamin B5 +84.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
4
Soft serve
Soft serve
Contains more Water +55.9%
Contains more Protein +86.4%
Contains more Fats +10733.3%
Contains more Carbs +472.2%
Contains more Other +55.2%
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Soft serve
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Contains more Water +55.9%
Contains more Protein +86.4%
Contains more Fats +10733.3%
Contains more Carbs +472.2%
Contains more Other +55.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
2
Soft serve
Soft serve
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +820%
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Soft serve
65% 31% 4%
Saturated Fat: 7.46 g
Monounsaturated Fat: 3.49 g
Polyunsaturated fat: 0.46 g
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +820%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garden asparagus Soft serve
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Garden asparagus Soft serve Opinion
Net carbs 1.78g 21.5g Soft serve
Protein 2.2g 4.1g Soft serve
Fats 0.12g 13g Soft serve
Carbs 3.88g 22.2g Soft serve
Calories 20kcal 222kcal Soft serve
Fructose 1g Garden asparagus
Sugar 1.88g 21.16g Garden asparagus
Fiber 2.1g 0.7g Garden asparagus
Calcium 24mg 131mg Soft serve
Iron 2.14mg 0.21mg Garden asparagus
Magnesium 14mg 12mg Garden asparagus
Phosphorus 52mg 116mg Soft serve
Potassium 202mg 177mg Garden asparagus
Sodium 2mg 61mg Garden asparagus
Zinc 0.54mg 0.52mg Garden asparagus
Copper 0.189mg 0.03mg Garden asparagus
Manganese 0.158mg 0.005mg Garden asparagus
Selenium 2.3µg 3µg Soft serve
Vitamin A 756IU 589IU Garden asparagus
Vitamin A RAE 38µg 162µg Soft serve
Vitamin E 1.13mg 0.61mg Garden asparagus
Vitamin D 0IU 29IU Soft serve
Vitamin D 0µg 0.7µg Soft serve
Vitamin C 5.6mg 0.8mg Garden asparagus
Vitamin B1 0.143mg 0.049mg Garden asparagus
Vitamin B2 0.141mg 0.182mg Soft serve
Vitamin B3 0.978mg 0.095mg Garden asparagus
Vitamin B5 0.274mg 0.506mg Soft serve
Vitamin B6 0.091mg 0.048mg Garden asparagus
Folate 52µg 9µg Garden asparagus
Vitamin B12 0µg 0.5µg Soft serve
Vitamin K 41.6µg 0.9µg Garden asparagus
Tryptophan 0.027mg 0.048mg Soft serve
Threonine 0.084mg 0.169mg Soft serve
Isoleucine 0.075mg 0.215mg Soft serve
Leucine 0.128mg 0.353mg Soft serve
Lysine 0.104mg 0.296mg Soft serve
Methionine 0.031mg 0.091mg Soft serve
Phenylalanine 0.075mg 0.176mg Soft serve
Valine 0.115mg 0.241mg Soft serve
Histidine 0.049mg 0.099mg Soft serve
Cholesterol 0mg 91mg Garden asparagus
Saturated Fat 0.04g 7.46g Garden asparagus
Monounsaturated Fat 0g 3.49g Soft serve
Polyunsaturated fat 0.05g 0.46g Soft serve

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Soft serve
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
29%
Garden asparagus
20%
Soft serve
Minerals Daily Need Coverage Score
25%
Garden asparagus
17%
Soft serve

Comparison summary

Which food is cheaper?
Soft serve
Soft serve is cheaper (difference - $4)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 19.28g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 59mg)
Which food is lower in Cholesterol?
Garden asparagus
Garden asparagus is lower in Cholesterol (difference - 91mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 7.42g)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 47)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
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

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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.