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Asparagus vs. Strudel — In-Depth Nutrition Comparison

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How are asparagus and strudel different?

  • Strudel has more vitamin B12, iron, vitamin B6, phosphorus, vitamin B3, calcium, vitamin B2, and vitamin B1 than asparagus.
  • Daily need coverage for vitamin B12 for strudel is 67% higher.
  • Asparagus has less saturated fat.
  • Asparagus has a lower glycemic index (32) than strudel (59).

Asparagus, raw and KELLOGG'S, EGGO, Wafflers, Strawberry Strudel are the varieties used in this article.

Infographic

Asparagus vs Strudel 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 9.3% 88% 6.3% 221% 0% 11% 113% 90% 0% 0%
Contains more PotassiumPotassium +184.5%
Contains more CopperCopper +∞%
Contains more ZincZinc +35%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +1120.8%
Contains more IronIron +175.7%
Contains more PhosphorusPhosphorus +405.8%
~equal in Magnesium ~13mg

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 0% 132% 0% 0% 98% 104% 99% 0% 122% 200% 0% 56% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +939.5%
Contains more Vitamin B1Vitamin B1 +172.7%
Contains more Vitamin B2Vitamin B2 +219.1%
Contains more Vitamin B3Vitamin B3 +441.9%
Contains more Vitamin B6Vitamin B6 +482.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +42.3%
~equal in Vitamin D ~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
5% 11% 50% 29% 5%
Protein: 5 g
Fats: 11 g
Carbs: 50 g
Water: 29.2 g
Other: 4.8 g
Contains more WaterWater +219.2%
Contains more ProteinProtein +127.3%
Contains more FatsFats +9066.7%
Contains more CarbsCarbs +1188.7%
Contains more OtherOther +727.6%

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
27% 28% 46%
Saturated fat: Sat. Fat 2.7 g
Monounsaturated fat: Mono. Fat 2.8 g
Polyunsaturated fat: Poly. Fat 4.6 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +9100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Asparagus Strudel DV% diff.
Vitamin B12 0µg 1.6µg 67%
Iron 2.14mg 5.9mg 47%
Vitamin A 38µg 395µg 40%
Vitamin K 41.6µg 35%
Vitamin B6 0.091mg 0.53mg 34%
Polyunsaturated fat 0.05g 4.6g 30%
Sodium 2mg 691mg 30%
Phosphorus 52mg 263mg 30%
Vitamin B3 0.978mg 5.3mg 27%
Calcium 24mg 293mg 27%
Vitamin B2 0.141mg 0.45mg 24%
Vitamin B1 0.143mg 0.39mg 21%
Copper 0.189mg 21%
Fats 0.12g 11g 17%
Calories 20kcal 318kcal 15%
Carbs 3.88g 50g 15%
Saturated fat 0.04g 2.7g 12%
Vitamin E 1.13mg 0mg 8%
Manganese 0.158mg 7%
Monounsaturated fat 0g 2.8g 7%
Vitamin C 5.6mg 6%
Protein 2.2g 5g 6%
Folate 52µg 74µg 6%
Vitamin B5 0.274mg 5%
Fiber 2.1g 1.2g 4%
Potassium 202mg 71mg 4%
Selenium 2.3µg 4%
Cholesterol 0mg 12mg 4%
Choline 16mg 3%
Zinc 0.54mg 0.4mg 1%
Fructose 1g 1%
Net carbs 1.78g 48.8g N/A
Vitamin D 0IU 1IU 0%
Magnesium 14mg 13mg 0%
Sugar 1.88g 16.8g N/A
Trans fat 0g 0.2g N/A
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.075mg 0%
Leucine 0.128mg 0%
Lysine 0.104mg 0%
Methionine 0.031mg 0%
Phenylalanine 0.075mg 0%
Valine 0.115mg 0%
Histidine 0.049mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Asparagus Strudel
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%
Strudel
Minerals Daily Need Coverage Score
25%
Asparagus
54%
Strudel

Comparison summary

Which food is cheaper?
Strudel
Strudel is cheaper (difference - $4)
Which food is lower in Cholesterol?
Asparagus
Asparagus is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 14.92g)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 689mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 2.66g)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 27)
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.
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

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.