Asparagus vs. Spelt — In-Depth Nutrition Comparison
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Differences between asparagus and spelt
- Asparagus is higher in vitamin K; however, spelt is richer in manganese, phosphorus, vitamin B3, copper, fiber, magnesium, iron, zinc, and vitamin B1.
- Spelt's daily need coverage for manganese is 123% higher.
- Asparagus has 12 times more vitamin K than spelt. While asparagus has 41.6µg of vitamin K, spelt has only 3.6µg.
- Asparagus has a lower glycemic index (32) than spelt (63).
The food types used in this comparison are Asparagus, raw and Spelt, uncooked.
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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 less SodiumSodium | -75% |
| Contains more MagnesiumMagnesium | +871.4% |
| Contains more CalciumCalcium | +12.5% |
| Contains more PotassiumPotassium | +92.1% |
| Contains more IronIron | +107.5% |
| Contains more CopperCopper | +170.4% |
| Contains more ZincZinc | +507.4% |
| Contains more PhosphorusPhosphorus | +671.2% |
| Contains more ManganeseManganese | +1788% |
| Contains more SeleniumSelenium | +408.7% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +43% |
| Contains more Vitamin B2Vitamin B2 | +24.8% |
| Contains more Vitamin KVitamin K | +1055.6% |
| Contains more FolateFolate | +15.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +154.5% |
| Contains more Vitamin B3Vitamin B3 | +599.7% |
| Contains more Vitamin B5Vitamin B5 | +289.8% |
| Contains more Vitamin B6Vitamin B6 | +152.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +745.9% |
| Contains more ProteinProtein | +562.3% |
| Contains more FatsFats | +1925% |
| Contains more CarbsCarbs | +1709% |
| Contains more OtherOther | +208.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -90.1% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +2416% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more FructoseFructose | +316.7% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +156.5% |
| Contains more GlucoseGlucose | +29.2% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
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~equal in
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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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| Rich in minerals |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 0.158mg | 2.983mg | 123% |
| Phosphorus | 52mg | 401mg | 50% |
| Vitamin B3 | 0.978mg | 6.843mg | 37% |
| Copper | 0.189mg | 0.511mg | 36% |
| Fiber | 2.1g | 10.7g | 34% |
| Vitamin K | 41.6µg | 3.6µg | 32% |
| Magnesium | 14mg | 136mg | 29% |
| Iron | 2.14mg | 4.44mg | 29% |
| Protein | 2.2g | 14.57g | 25% |
| Zinc | 0.54mg | 3.28mg | 25% |
| Carbs | 3.88g | 70.19g | 22% |
| Starch | 53.92g | 22% | |
| Vitamin B1 | 0.143mg | 0.364mg | 18% |
| Selenium | 2.3µg | 11.7µg | 17% |
| Vitamin B5 | 0.274mg | 1.068mg | 16% |
| Calories | 20kcal | 338kcal | 16% |
| Vitamin B6 | 0.091mg | 0.23mg | 11% |
| Polyunsaturated fat | 0.05g | 1.258g | 8% |
| Vitamin C | 5.6mg | 0mg | 6% |
| Potassium | 202mg | 388mg | 5% |
| Fats | 0.12g | 2.43g | 4% |
| Vitamin A | 38µg | 0µg | 4% |
| Choline | 16mg | 3% | |
| Saturated fat | 0.04g | 0.406g | 2% |
| Vitamin E | 1.13mg | 0.79mg | 2% |
| Vitamin B2 | 0.141mg | 0.113mg | 2% |
| Folate | 52µg | 45µg | 2% |
| Fructose | 1g | 0.24g | 1% |
| Monounsaturated fat | 0g | 0.445g | 1% |
| Net carbs | 1.78g | 59.49g | N/A |
| Calcium | 24mg | 27mg | 0% |
| Sugar | 1.88g | 6.82g | N/A |
| Sodium | 2mg | 8mg | 0% |
| Tryptophan | 0.027mg | 0.132mg | 0% |
| Threonine | 0.084mg | 0.443mg | 0% |
| Isoleucine | 0.075mg | 0.552mg | 0% |
| Leucine | 0.128mg | 1.07mg | 0% |
| Lysine | 0.104mg | 0.409mg | 0% |
| Methionine | 0.031mg | 0.258mg | 0% |
| Phenylalanine | 0.075mg | 0.737mg | 0% |
| Valine | 0.115mg | 0.681mg | 0% |
| Histidine | 0.049mg | 0.36mg | 0% |
| Omega-3 - ALA | 0.065g | N/A |
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%
32%
Minerals Daily Need Coverage Score
25%
119%
Comparison summary
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is cheaper?
Spelt is cheaper (difference - $4)
Which food is lower in Sugar?
Asparagus is lower in Sugar (difference - 4.94g)
Which food contains less Sodium?
Asparagus contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Asparagus is lower in Saturated fat (difference - 0.366g)
Which food is lower in glycemic index?
Asparagus is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)