Garden asparagus vs. Sweet potato — In-Depth Nutrition Comparison
Compare
How are Garden asparagus and Sweet potato different?
- Garden asparagus is higher in Vitamin K, Iron, and Folate, however, Sweet potato is richer in Vitamin A RAE, Vitamin C, Vitamin B6, Manganese, Vitamin B5, and Potassium.
- Daily need coverage for Vitamin A RAE from Sweet potato is 103% higher.
- Garden asparagus contains 18 times more Vitamin K than Sweet potato. While Garden asparagus contains 41.6µg of Vitamin K, Sweet potato contains only 2.3µg.
Asparagus, raw and Sweet potato, cooked, baked in skin, flesh, without salt are the varieties used in this article.
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.
Contains
more
Iron
+210.1%
Contains
less
Sodium
-94.4%
Contains
more
Zinc
+68.8%
Contains
more
Copper
+17.4%
Contains
more
Selenium
+1050%
Contains
more
Calcium
+58.3%
Contains
more
Magnesium
+92.9%
Contains
more
Potassium
+135.1%
Contains
more
Manganese
+214.6%
Equal in Phosphorus - 54
Contains
more
Iron
+210.1%
Contains
less
Sodium
-94.4%
Contains
more
Zinc
+68.8%
Contains
more
Copper
+17.4%
Contains
more
Selenium
+1050%
Contains
more
Calcium
+58.3%
Contains
more
Magnesium
+92.9%
Contains
more
Potassium
+135.1%
Contains
more
Manganese
+214.6%
Equal in Phosphorus - 54
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 E
+59.2%
Contains
more
Vitamin B1
+33.6%
Contains
more
Vitamin B2
+33%
Contains
more
Folate
+766.7%
Contains
more
Vitamin K
+1708.7%
Contains
more
Vitamin A
+2442.1%
Contains
more
Vitamin C
+250%
Contains
more
Vitamin B3
+52%
Contains
more
Vitamin B5
+222.6%
Contains
more
Vitamin B6
+214.3%
Contains
more
Vitamin E
+59.2%
Contains
more
Vitamin B1
+33.6%
Contains
more
Vitamin B2
+33%
Contains
more
Folate
+766.7%
Contains
more
Vitamin K
+1708.7%
Contains
more
Vitamin A
+2442.1%
Contains
more
Vitamin C
+250%
Contains
more
Vitamin B3
+52%
Contains
more
Vitamin B5
+222.6%
Contains
more
Vitamin B6
+214.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Water
+23%
Contains
more
Fats
+25%
Contains
more
Carbs
+433.8%
Contains
more
Other
+132.8%
Equal in Protein - 2.01
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
Water
+23%
Contains
more
Fats
+25%
Contains
more
Carbs
+433.8%
Contains
more
Other
+132.8%
Equal in Protein - 2.01
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-23.1%
Contains
more
Monounsaturated Fat
+∞%
Contains
more
Polyunsaturated fat
+84%
Saturated Fat:
0.04 g
Monounsaturated Fat:
0 g
Polyunsaturated fat:
0.05 g
Saturated Fat:
0.052 g
Monounsaturated Fat:
0.002 g
Polyunsaturated fat:
0.092 g
Contains
less
Saturated Fat
-23.1%
Contains
more
Monounsaturated Fat
+∞%
Contains
more
Polyunsaturated fat
+84%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
more
Glucose
+14%
Contains
more
Fructose
+100%
Contains
more
Starch
+∞%
Contains
more
Sucrose
+891.3%
Contains
more
Maltose
+∞%
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
Glucose
+14%
Contains
more
Fructose
+100%
Contains
more
Starch
+∞%
Contains
more
Sucrose
+891.3%
Contains
more
Maltose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in price |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 1.78g | 17.41g |
|
| Protein | 2.2g | 2.01g |
|
| Fats | 0.12g | 0.15g |
|
| Carbs | 3.88g | 20.71g |
|
| Calories | 20kcal | 90kcal |
|
| Starch | 7.05g |
|
|
| Fructose | 1g | 0.5g |
|
| Sugar | 1.88g | 6.48g |
|
| Fiber | 2.1g | 3.3g |
|
| Calcium | 24mg | 38mg |
|
| Iron | 2.14mg | 0.69mg |
|
| Magnesium | 14mg | 27mg |
|
| Phosphorus | 52mg | 54mg |
|
| Potassium | 202mg | 475mg |
|
| Sodium | 2mg | 36mg |
|
| Zinc | 0.54mg | 0.32mg |
|
| Copper | 0.189mg | 0.161mg |
|
| Manganese | 0.158mg | 0.497mg |
|
| Selenium | 2.3µg | 0.2µg |
|
| Vitamin A | 756IU | 19218IU |
|
| Vitamin A RAE | 38µg | 961µg |
|
| Vitamin E | 1.13mg | 0.71mg |
|
| Vitamin C | 5.6mg | 19.6mg |
|
| Vitamin B1 | 0.143mg | 0.107mg |
|
| Vitamin B2 | 0.141mg | 0.106mg |
|
| Vitamin B3 | 0.978mg | 1.487mg |
|
| Vitamin B5 | 0.274mg | 0.884mg |
|
| Vitamin B6 | 0.091mg | 0.286mg |
|
| Folate | 52µg | 6µg |
|
| Vitamin K | 41.6µg | 2.3µg |
|
| Tryptophan | 0.027mg | 0.04mg |
|
| Threonine | 0.084mg | 0.107mg |
|
| Isoleucine | 0.075mg | 0.07mg |
|
| Leucine | 0.128mg | 0.118mg |
|
| Lysine | 0.104mg | 0.084mg |
|
| Methionine | 0.031mg | 0.037mg |
|
| Phenylalanine | 0.075mg | 0.114mg |
|
| Valine | 0.115mg | 0.11mg |
|
| Histidine | 0.049mg | 0.039mg |
|
| Saturated Fat | 0.04g | 0.052g |
|
| Monounsaturated Fat | 0g | 0.002g |
|
| Polyunsaturated fat | 0.05g | 0.092g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
29%
120%
Minerals Daily Need Coverage Score
25%
25%
Comparison summary
Which food is cheaper?
Sweet potato is cheaper (difference - $3.8)
Which food is lower in Sugar?
Garden asparagus is lower in Sugar (difference - 4.6g)
Which food contains less Sodium?
Garden asparagus contains less Sodium (difference - 34mg)
Which food is lower in Saturated Fat?
Garden asparagus is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Garden asparagus is lower in glycemic index (difference - 38)
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.
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.