Asparagus vs. Sweet potato — In-Depth Nutrition Comparison
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How are asparagus and sweet potato different?
- Asparagus is richer in vitamin K, iron, folate, vitamin B2, vitamin E, and vitamin B1, while sweet potato is higher in vitamin A, vitamin B5, and vitamin B6.
- Sweet potato covers your daily need for vitamin A, 269% more than asparagus.
- Asparagus contains 23 times more vitamin K than sweet potato. Asparagus contains 41.6µg of vitamin K, while sweet potato contains 1.8µg.
- Sweet potato has a higher glycemic index (70) than asparagus (32).
Asparagus, raw and Sweet potato, raw, unprepared types were 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 | +250.8% |
| Contains more CopperCopper | +25.2% |
| Contains more ZincZinc | +80% |
| Contains less SodiumSodium | -96.4% |
| Contains more SeleniumSelenium | +283.3% |
| Contains more MagnesiumMagnesium | +78.6% |
| Contains more CalciumCalcium | +25% |
| Contains more PotassiumPotassium | +66.8% |
| Contains more ManganeseManganese | +63.3% |
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 CVitamin C | +133.3% |
| Contains more Vitamin EVitamin E | +334.6% |
| Contains more Vitamin B1Vitamin B1 | +83.3% |
| Contains more Vitamin B2Vitamin B2 | +131.1% |
| Contains more Vitamin B3Vitamin B3 | +75.6% |
| Contains more Vitamin KVitamin K | +2211.1% |
| Contains more FolateFolate | +372.7% |
| Contains more CholineCholine | +30.1% |
| Contains more Vitamin AVitamin A | +1765.8% |
| Contains more Vitamin B5Vitamin B5 | +192% |
| Contains more Vitamin B6Vitamin B6 | +129.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 38µg | 709µg | 75% |
| Vitamin K | 41.6µg | 1.8µg | 33% |
| Iron | 2.14mg | 0.61mg | 19% |
| Vitamin B5 | 0.274mg | 0.8mg | 11% |
| Folate | 52µg | 11µg | 10% |
| Vitamin B6 | 0.091mg | 0.209mg | 9% |
| Vitamin E | 1.13mg | 0.26mg | 6% |
| Vitamin B2 | 0.141mg | 0.061mg | 6% |
| Carbs | 3.88g | 20.12g | 5% |
| Starch | 12.65g | 5% | |
| Vitamin B1 | 0.143mg | 0.078mg | 5% |
| Vitamin C | 5.6mg | 2.4mg | 4% |
| Potassium | 202mg | 337mg | 4% |
| Fiber | 2.1g | 3g | 4% |
| Copper | 0.189mg | 0.151mg | 4% |
| Manganese | 0.158mg | 0.258mg | 4% |
| Vitamin B3 | 0.978mg | 0.557mg | 3% |
| Selenium | 2.3µg | 0.6µg | 3% |
| Calories | 20kcal | 86kcal | 3% |
| Magnesium | 14mg | 25mg | 3% |
| Sodium | 2mg | 55mg | 2% |
| Zinc | 0.54mg | 0.3mg | 2% |
| Phosphorus | 52mg | 47mg | 1% |
| Protein | 2.2g | 1.57g | 1% |
| Calcium | 24mg | 30mg | 1% |
| Choline | 16mg | 12.3mg | 1% |
| Fats | 0.12g | 0.05g | 0% |
| Net carbs | 1.78g | 17.12g | N/A |
| Sugar | 1.88g | 4.18g | N/A |
| Saturated fat | 0.04g | 0.018g | 0% |
| Monounsaturated fat | 0g | 0.001g | 0% |
| Polyunsaturated fat | 0.05g | 0.014g | 0% |
| Tryptophan | 0.027mg | 0.031mg | 0% |
| Threonine | 0.084mg | 0.083mg | 0% |
| Isoleucine | 0.075mg | 0.055mg | 0% |
| Leucine | 0.128mg | 0.092mg | 0% |
| Lysine | 0.104mg | 0.066mg | 0% |
| Methionine | 0.031mg | 0.029mg | 0% |
| Phenylalanine | 0.075mg | 0.089mg | 0% |
| Valine | 0.115mg | 0.086mg | 0% |
| Histidine | 0.049mg | 0.031mg | 0% |
| Fructose | 1g | 0.7g | 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:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
| Contains more ProteinProtein | +40.1% |
| Contains more FatsFats | +140% |
| Contains more WaterWater | +20.6% |
| Contains more CarbsCarbs | +418.6% |
| Contains more OtherOther | +69% |
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
0.018 g
Monounsaturated fat:
Mono. Fat
0.001 g
Polyunsaturated fat:
Poly. Fat
0.014 g
| Contains more Poly. FatPolyunsaturated fat | +257.1% |
| Contains less Sat. FatSaturated fat | -55% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
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:
12.65 g
Sucrose:
2.52 g
Glucose:
0.96 g
Fructose:
0.7 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more FructoseFructose | +42.9% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +995.7% |
| Contains more GlucoseGlucose | +47.7% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g