Asparagus vs. Sweet potato — In-Depth Nutrition Comparison
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How are asparagus and sweet potatoes different?
- Asparagus is higher in vitamin K, iron, and folate; however, sweet potatoes are richer in vitamin A, vitamin C, vitamin B6, manganese, vitamin B5, and potassium.
- Daily need coverage for vitamin A for sweet potatoes is 369% higher.
- Asparagus contains 18 times more vitamin K than sweet potatoes. While asparagus contains 41.6µg of vitamin K, sweet potatoes contain only 2.3µg.
- Asparagus has a lower glycemic index (32) than sweet potatoes (70).
Asparagus, raw and Sweet potato, cooked, baked in skin, flesh, without salt are the varieties used in this article.
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.
| Contains more IronIron | +210.1% |
| Contains more CopperCopper | +17.4% |
| Contains more ZincZinc | +68.8% |
| Contains less SodiumSodium | -94.4% |
| Contains more SeleniumSelenium | +1050% |
| Contains more MagnesiumMagnesium | +92.9% |
| Contains more CalciumCalcium | +58.3% |
| Contains more PotassiumPotassium | +135.1% |
| Contains more ManganeseManganese | +214.6% |
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 EVitamin E | +59.2% |
| Contains more Vitamin B1Vitamin B1 | +33.6% |
| Contains more Vitamin B2Vitamin B2 | +33% |
| Contains more Vitamin KVitamin K | +1708.7% |
| Contains more FolateFolate | +766.7% |
| Contains more CholineCholine | +22.1% |
| Contains more Vitamin CVitamin C | +250% |
| Contains more Vitamin AVitamin A | +2428.9% |
| Contains more Vitamin B3Vitamin B3 | +52% |
| Contains more Vitamin B5Vitamin B5 | +222.6% |
| Contains more Vitamin B6Vitamin B6 | +214.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 38µg | 961µg | 103% |
| Vitamin K | 41.6µg | 2.3µg | 33% |
| Iron | 2.14mg | 0.69mg | 18% |
| Vitamin C | 5.6mg | 19.6mg | 16% |
| Vitamin B6 | 0.091mg | 0.286mg | 15% |
| Manganese | 0.158mg | 0.497mg | 15% |
| Folate | 52µg | 6µg | 12% |
| Vitamin B5 | 0.274mg | 0.884mg | 12% |
| Potassium | 202mg | 475mg | 8% |
| Carbs | 3.88g | 20.71g | 6% |
| Fiber | 2.1g | 3.3g | 5% |
| Calories | 20kcal | 90kcal | 4% |
| Selenium | 2.3µg | 0.2µg | 4% |
| Vitamin B3 | 0.978mg | 1.487mg | 3% |
| Vitamin B2 | 0.141mg | 0.106mg | 3% |
| Vitamin E | 1.13mg | 0.71mg | 3% |
| Vitamin B1 | 0.143mg | 0.107mg | 3% |
| Magnesium | 14mg | 27mg | 3% |
| Starch | 7.05g | 3% | |
| Copper | 0.189mg | 0.161mg | 3% |
| Zinc | 0.54mg | 0.32mg | 2% |
| Sodium | 2mg | 36mg | 1% |
| Choline | 16mg | 13.1mg | 1% |
| Fructose | 1g | 0.5g | 1% |
| Calcium | 24mg | 38mg | 1% |
| Protein | 2.2g | 2.01g | 0% |
| Fats | 0.12g | 0.15g | 0% |
| Net carbs | 1.78g | 17.41g | N/A |
| Sugar | 1.88g | 6.48g | N/A |
| Phosphorus | 52mg | 54mg | 0% |
| Saturated fat | 0.04g | 0.052g | 0% |
| Monounsaturated fat | 0g | 0.002g | 0% |
| Polyunsaturated fat | 0.05g | 0.092g | 0% |
| Tryptophan | 0.027mg | 0.04mg | 0% |
| Threonine | 0.084mg | 0.107mg | 0% |
| Isoleucine | 0.075mg | 0.07mg | 0% |
| Leucine | 0.128mg | 0.118mg | 0% |
| Lysine | 0.104mg | 0.084mg | 0% |
| Methionine | 0.031mg | 0.037mg | 0% |
| Phenylalanine | 0.075mg | 0.114mg | 0% |
| Valine | 0.115mg | 0.11mg | 0% |
| Histidine | 0.049mg | 0.039mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
| Contains more WaterWater | +23% |
| Contains more FatsFats | +25% |
| Contains more CarbsCarbs | +433.8% |
| Contains more OtherOther | +132.8% |
~equal in
Protein
~2.01g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.04 g
Monounsaturated fat:
Mono. Fat
0 g
Polyunsaturated fat:
Poly. Fat
0.05 g
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
| Contains less Sat. FatSaturated fat | -23.1% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +84% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.23 g
Glucose:
0.65 g
Fructose:
1 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
7.05 g
Sucrose:
2.28 g
Glucose:
0.57 g
Fructose:
0.5 g
Lactose:
0 g
Maltose:
3.12 g
Galactose:
0 g
| Contains more GlucoseGlucose | +14% |
| Contains more FructoseFructose | +100% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +891.3% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
