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Asparagus vs. Sugar — In-Depth Nutrition Comparison

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What are the main differences between asparagus and sugar?

  • Sugar has less vitamin K, iron, copper, vitamin A, folate, vitamin B1, vitamin B2, fiber, vitamin E, and phosphorus than asparagus.
  • Asparagus's daily need coverage for vitamin K is 35% higher.
  • Asparagus has a lower glycemic index than sugar.

We used Asparagus, raw and Sugars, granulated types in this comparison.

Infographic

Asparagus vs Sugar 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%
Sugar
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.18% 1.9% 2.3% 0.27% 0% 0.13% 0.52% 3.3%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +2300%
Contains more PotassiumPotassium +10000%
Contains more IronIron +4180%
Contains more CopperCopper +2600%
Contains more ZincZinc +5300%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +3850%
Contains more SeleniumSelenium +283.3%
Contains less SodiumSodium -50%

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%
Sugar
0
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% 0% 0% 0% 0% 4.4% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +642.1%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~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
Sugar
1
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more WaterWater +466000%
Contains more OtherOther +∞%
Contains more CarbsCarbs +2476.8%

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
Sugar
1
100%
Starch: 0 g
Sucrose: 99.8 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +43291.3%
~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 Sugar
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Asparagus Sugar DV% diff.
Vitamin K 41.6µg 0µg 35%
Carbs 3.88g 99.98g 32%
Iron 2.14mg 0.05mg 26%
Copper 0.189mg 0.007mg 20%
Calories 20kcal 387kcal 18%
Folate 52µg 0µg 13%
Vitamin B1 0.143mg 0mg 12%
Vitamin B2 0.141mg 0.019mg 9%
Vitamin E 1.13mg 0mg 8%
Fiber 2.1g 0g 8%
Phosphorus 52mg 0mg 7%
Vitamin B6 0.091mg 0mg 7%
Manganese 0.158mg 0.004mg 7%
Potassium 202mg 2mg 6%
Vitamin C 5.6mg 0mg 6%
Vitamin B3 0.978mg 0mg 6%
Vitamin B5 0.274mg 0mg 5%
Zinc 0.54mg 0.01mg 5%
Vitamin A 38µg 0µg 4%
Protein 2.2g 0g 4%
Magnesium 14mg 0mg 3%
Choline 16mg 0mg 3%
Selenium 2.3µg 0.6µg 3%
Calcium 24mg 1mg 2%
Fructose 1g 0g 1%
Fats 0.12g 0g 0%
Net carbs 1.78g 99.98g N/A
Sugar 1.88g 99.8g N/A
Sodium 2mg 1mg 0%
Saturated fat 0.04g 0g 0%
Polyunsaturated fat 0.05g 0g 0%
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 Sugar
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
0%
Sugar
Minerals Daily Need Coverage Score
25%
Asparagus
1%
Sugar

Comparison summary

Which food contains less Sodium?
Sugar
Sugar contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Sugar
Sugar is lower in Saturated fat (difference - 0.04g)
Which food is cheaper?
Sugar
Sugar is cheaper (difference - $3.9)
Which food is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 97.92g)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Asparagus
Asparagus is relatively richer in minerals
Which food is richer in vitamins?
Asparagus
Asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/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.