Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Asparagus
  5. Compare
  6. Asparagus vs. Soybean raw

Asparagus vs. Soybean raw — In-Depth Nutrition Comparison

Compare

How are asparagus and soybean raw different?

  • Soybean raw has more iron, copper, manganese, phosphorus, folate, magnesium, vitamin B1, vitamin B2, potassium, and zinc than asparagus.
  • Daily need coverage for iron for soybean raw is 170% higher.
  • Soybean raw has a lower glycemic index (14) than asparagus (32).

Asparagus, raw and Soybeans, mature seeds, raw are the varieties used in this article.

Infographic

Asparagus vs Soybean raw 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.
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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +1900%
Contains more CalciumCalcium +1054.2%
Contains more PotassiumPotassium +789.6%
Contains more IronIron +633.6%
Contains more CopperCopper +777.2%
Contains more ZincZinc +805.6%
Contains more PhosphorusPhosphorus +1253.8%
Contains more ManganeseManganese +1493%
Contains more SeleniumSelenium +673.9%
~equal in Sodium ~2mg

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +3700%
Contains more Vitamin EVitamin E +32.9%
Contains more Vitamin B1Vitamin B1 +511.2%
Contains more Vitamin B2Vitamin B2 +517%
Contains more Vitamin B3Vitamin B3 +66%
Contains more Vitamin B5Vitamin B5 +189.4%
Contains more Vitamin B6Vitamin B6 +314.3%
Contains more Vitamin KVitamin K +13%
Contains more FolateFolate +621.2%
Contains more CholineCholine +624.4%
~equal in Vitamin C ~6mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Asparagus Soybean raw DV% diff.
Iron 2.14mg 15.7mg 170%
Copper 0.189mg 1.658mg 163%
Manganese 0.158mg 2.517mg 103%
Phosphorus 52mg 704mg 93%
Folate 52µg 375µg 81%
Polyunsaturated fat 0.05g 11.255g 75%
Protein 2.2g 36.49g 69%
Magnesium 14mg 280mg 63%
Vitamin B1 0.143mg 0.874mg 61%
Vitamin B2 0.141mg 0.87mg 56%
Potassium 202mg 1797mg 47%
Zinc 0.54mg 4.89mg 40%
Fats 0.12g 19.94g 30%
Fiber 2.1g 9.3g 29%
Selenium 2.3µg 17.8µg 28%
Calcium 24mg 277mg 25%
Vitamin B6 0.091mg 0.377mg 22%
Calories 20kcal 446kcal 21%
Choline 16mg 115.9mg 18%
Saturated fat 0.04g 2.884g 13%
Monounsaturated fat 0g 4.404g 11%
Vitamin B5 0.274mg 0.793mg 10%
Carbs 3.88g 30.16g 9%
Vitamin K 41.6µg 47µg 5%
Vitamin A 38µg 1µg 4%
Vitamin B3 0.978mg 1.623mg 4%
Vitamin E 1.13mg 0.85mg 2%
Fructose 1g 1%
Vitamin C 5.6mg 6mg 0%
Net carbs 1.78g 20.86g N/A
Sugar 1.88g 7.33g N/A
Sodium 2mg 2mg 0%
Tryptophan 0.027mg 0.591mg 0%
Threonine 0.084mg 1.766mg 0%
Isoleucine 0.075mg 1.971mg 0%
Leucine 0.128mg 3.309mg 0%
Lysine 0.104mg 2.706mg 0%
Methionine 0.031mg 0.547mg 0%
Phenylalanine 0.075mg 2.122mg 0%
Valine 0.115mg 2.029mg 0%
Histidine 0.049mg 1.097mg 0%

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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +991.6%
Contains more ProteinProtein +1558.6%
Contains more FatsFats +16516.7%
Contains more CarbsCarbs +677.3%
Contains more OtherOther +739.7%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +22410%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.