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Garden asparagus vs Sweet potato - In-Depth Nutrition Comparison

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How are Garden asparagus and Sweet potato different?

  • Garden asparagus is richer in Vitamin K, Iron, Folate, Vitamin B2, Vitamin E , and Vitamin B1, while Sweet potato is higher in Vitamin A RAE, Vitamin B5, and Vitamin B6.
  • Sweet potato covers your daily need of Vitamin A RAE 75% more than Garden asparagus.
  • Garden asparagus contains 23 times more Vitamin K than Sweet potato. Garden asparagus contains 41.6µg of Vitamin K, while Sweet potato contains 1.8µg.

Asparagus, raw and Sweet potato, raw, unprepared types were used in this article.

Infographic

Garden asparagus vs Sweet potato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +250.8%
Contains more Phosphorus +10.6%
Contains less Sodium -96.4%
Contains more Zinc +80%
Contains more Copper +25.2%
Contains more Calcium +25%
Contains more Magnesium +78.6%
Contains more Potassium +66.8%
Equal in Phosphorus - 47
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Contains more Iron +250.8%
Contains more Phosphorus +10.6%
Contains less Sodium -96.4%
Contains more Zinc +80%
Contains more Copper +25.2%
Contains more Calcium +25%
Contains more Magnesium +78.6%
Contains more Potassium +66.8%
Equal in Phosphorus - 47

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +334.6%
Contains more Vitamin C +133.3%
Contains more Vitamin B1 +83.3%
Contains more Vitamin B2 +131.1%
Contains more Vitamin B3 +75.6%
Contains more Folate +372.7%
Contains more Vitamin K +2211.1%
Contains more Vitamin A +1776.6%
Contains more Vitamin B5 +192%
Contains more Vitamin B6 +129.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin E +334.6%
Contains more Vitamin C +133.3%
Contains more Vitamin B1 +83.3%
Contains more Vitamin B2 +131.1%
Contains more Vitamin B3 +75.6%
Contains more Folate +372.7%
Contains more Vitamin K +2211.1%
Contains more Vitamin A +1776.6%
Contains more Vitamin B5 +192%
Contains more Vitamin B6 +129.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garden asparagus Sweet potato
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Garden asparagus Sweet potato Opinion
Net carbs 1.78g 17.12g Sweet potato
Protein 2.2g 1.57g Garden asparagus
Fats 0.12g 0.05g Garden asparagus
Carbs 3.88g 20.12g Sweet potato
Calories 20kcal 86kcal Sweet potato
Starch g 12.65g Sweet potato
Fructose 1g 0.7g Garden asparagus
Sugar 1.88g 4.18g Garden asparagus
Fiber 2.1g 3g Sweet potato
Calcium 24mg 30mg Sweet potato
Iron 2.14mg 0.61mg Garden asparagus
Magnesium 14mg 25mg Sweet potato
Phosphorus 52mg 47mg Garden asparagus
Potassium 202mg 337mg Sweet potato
Sodium 2mg 55mg Garden asparagus
Zinc 0.54mg 0.3mg Garden asparagus
Copper 0.189mg 0.151mg Garden asparagus
Vitamin A 756IU 14187IU Sweet potato
Vitamin E 1.13mg 0.26mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.6mg 2.4mg Garden asparagus
Vitamin B1 0.143mg 0.078mg Garden asparagus
Vitamin B2 0.141mg 0.061mg Garden asparagus
Vitamin B3 0.978mg 0.557mg Garden asparagus
Vitamin B5 0.274mg 0.8mg Sweet potato
Vitamin B6 0.091mg 0.209mg Sweet potato
Folate 52µg 11µg Garden asparagus
Vitamin B12 0µg 0µg
Vitamin K 41.6µg 1.8µg Garden asparagus
Tryptophan 0.027mg 0.031mg Sweet potato
Threonine 0.084mg 0.083mg Garden asparagus
Isoleucine 0.075mg 0.055mg Garden asparagus
Leucine 0.128mg 0.092mg Garden asparagus
Lysine 0.104mg 0.066mg Garden asparagus
Methionine 0.031mg 0.029mg Garden asparagus
Phenylalanine 0.075mg 0.089mg Sweet potato
Valine 0.115mg 0.086mg Garden asparagus
Histidine 0.049mg 0.031mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.04g 0.018g Sweet potato
Monounsaturated Fat 0g 0.001g Sweet potato
Polyunsaturated fat 0.05g 0.014g Garden asparagus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Sweet potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Garden asparagus
85
Sweet potato
Mineral Summary Score
27
Garden asparagus
21
Sweet potato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
13%
Garden asparagus
9%
Sweet potato
Carbohydrates
4%
Garden asparagus
20%
Sweet potato
Fats
1%
Garden asparagus
0%
Sweet potato

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.022g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $3.8)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 2.3g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 53mg)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.