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.
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Iron
+250.8%
Contains
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Phosphorus
+10.6%
Contains
less
Sodium
-96.4%
Contains
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Zinc
+80%
Contains
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Copper
+25.2%
Contains
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Calcium
+25%
Contains
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Magnesium
+78.6%
Contains
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Potassium
+66.8%
Equal in Phosphorus - 47
Contains
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Iron
+250.8%
Contains
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Phosphorus
+10.6%
Contains
less
Sodium
-96.4%
Contains
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Zinc
+80%
Contains
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Copper
+25.2%
Contains
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Calcium
+25%
Contains
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Magnesium
+78.6%
Contains
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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
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Vitamin E
+334.6%
Contains
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Vitamin C
+133.3%
Contains
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Vitamin B1
+83.3%
Contains
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Vitamin B2
+131.1%
Contains
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Vitamin B3
+75.6%
Contains
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Folate
+372.7%
Contains
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Vitamin K
+2211.1%
Contains
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Vitamin A
+1776.6%
Contains
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Vitamin B5
+192%
Contains
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Vitamin B6
+129.7%
Contains
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Vitamin E
+334.6%
Contains
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Vitamin C
+133.3%
Contains
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Vitamin B1
+83.3%
Contains
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Vitamin B2
+131.1%
Contains
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Vitamin B3
+75.6%
Contains
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Folate
+372.7%
Contains
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Vitamin K
+2211.1%
Contains
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Vitamin A
+1776.6%
Contains
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Vitamin B5
+192%
Contains
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Vitamin B6
+129.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+40.1%
Contains
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Fats
+140%
Contains
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Water
+20.6%
Contains
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Carbs
+418.6%
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Other
+69%
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
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Protein
+40.1%
Contains
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Fats
+140%
Contains
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Water
+20.6%
Contains
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Carbs
+418.6%
Contains
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Other
+69%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+257.1%
Contains
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Saturated Fat
-55%
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Monounsaturated Fat
+∞%
Saturated Fat:
0.04 g
Monounsaturated Fat:
0 g
Polyunsaturated fat:
0.05 g
Saturated Fat:
0.018 g
Monounsaturated Fat:
0.001 g
Polyunsaturated fat:
0.014 g
Contains
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Polyunsaturated fat
+257.1%
Contains
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Saturated Fat
-55%
Contains
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Monounsaturated Fat
+∞%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Fructose
+42.9%
Contains
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Starch
+∞%
Contains
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Sucrose
+995.7%
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Glucose
+47.7%
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
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Fructose
+42.9%
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Starch
+∞%
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Sucrose
+995.7%
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Glucose
+47.7%
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.
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Lower in Saturated Fat |
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Lower in price |
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Lower in Sugar |
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Lower in Sodium |
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Lower in glycemic index |
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Rich in vitamins |
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Lower in Cholesterol | Equal | ||
Rich in minerals | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 1.78g | 17.12g |
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Protein | 2.2g | 1.57g |
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Fats | 0.12g | 0.05g |
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Carbs | 3.88g | 20.12g |
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Calories | 20kcal | 86kcal |
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Starch | 12.65g |
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Fructose | 1g | 0.7g |
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Sugar | 1.88g | 4.18g |
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Fiber | 2.1g | 3g |
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Calcium | 24mg | 30mg |
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Iron | 2.14mg | 0.61mg |
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Magnesium | 14mg | 25mg |
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Phosphorus | 52mg | 47mg |
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Potassium | 202mg | 337mg |
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Sodium | 2mg | 55mg |
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Zinc | 0.54mg | 0.3mg |
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Copper | 0.189mg | 0.151mg |
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Vitamin A | 756IU | 14187IU |
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Vitamin A RAE | 38µg | 709µg |
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Vitamin E | 1.13mg | 0.26mg |
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Vitamin C | 5.6mg | 2.4mg |
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Vitamin B1 | 0.143mg | 0.078mg |
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Vitamin B2 | 0.141mg | 0.061mg |
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Vitamin B3 | 0.978mg | 0.557mg |
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Vitamin B5 | 0.274mg | 0.8mg |
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Vitamin B6 | 0.091mg | 0.209mg |
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Folate | 52µg | 11µg |
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Vitamin K | 41.6µg | 1.8µg |
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Tryptophan | 0.027mg | 0.031mg |
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Threonine | 0.084mg | 0.083mg |
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Isoleucine | 0.075mg | 0.055mg |
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Leucine | 0.128mg | 0.092mg |
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Lysine | 0.104mg | 0.066mg |
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Methionine | 0.031mg | 0.029mg |
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Phenylalanine | 0.075mg | 0.089mg |
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Valine | 0.115mg | 0.086mg |
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Histidine | 0.049mg | 0.031mg |
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Saturated Fat | 0.04g | 0.018g |
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Monounsaturated Fat | 0g | 0.001g |
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Polyunsaturated fat | 0.05g | 0.014g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
29%

85%

Minerals Daily Need Coverage Score
27%

21%

Comparison summary
Which food is lower in Saturated Fat?

Sweet potato is lower in Saturated Fat (difference - 0.022g)
Which food is cheaper?

Sweet potato is cheaper (difference - $3.8)
Which food is lower in Sugar?

Garden asparagus is lower in Sugar (difference - 2.3g)
Which food contains less Sodium?

Garden asparagus contains less Sodium (difference - 53mg)
Which food is lower in glycemic index?

Garden asparagus is lower in glycemic index (difference - 38)
Which food is richer in vitamins?

Garden asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
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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.