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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
Garden asparagus
Garden asparagus
5
:
3
Sweet potato
Sweet potato
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
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Sweet potato
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
Garden asparagus
Garden asparagus
7
:
3
Sweet potato
Sweet potato
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%
Garden asparagus
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%
Sweet potato
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
3
:
2
Sweet potato
Sweet potato
Contains more Protein +40.1%
Contains more Fats +140%
Contains more Water +20.6%
Contains more Carbs +418.6%
Contains more Other +69%
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more Protein +40.1%
Contains more Fats +140%
Contains more Water +20.6%
Contains more Carbs +418.6%
Contains more Other +69%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
2
Sweet potato
Sweet potato
Contains more Polyunsaturated fat +257.1%
Contains less Saturated Fat -55%
Contains more Monounsaturated Fat +∞%
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Contains more Polyunsaturated fat +257.1%
Contains less Saturated Fat -55%
Contains more Monounsaturated Fat +∞%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
3
Sweet potato
Sweet potato
Contains more Fructose +42.9%
Contains more Starch +∞%
Contains more Sucrose +995.7%
Contains more Glucose +47.7%
Garden asparagus
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Sweet potato
75% 15% 6% 4%
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 Fructose +42.9%
Contains more Starch +∞%
Contains more Sucrose +995.7%
Contains more 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.
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 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 A RAE 38µg 709µg Sweet potato
Vitamin E 1.13mg 0.26mg Garden asparagus
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 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
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

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%
Garden asparagus
85%
Sweet potato
Minerals Daily Need Coverage Score
27%
Garden asparagus
21%
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.