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Garden asparagus vs Taro - In-Depth Nutrition Comparison

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How are Garden asparagus and Taro different?

  • Garden asparagus is higher in Vitamin K, Iron, Vitamin B2, and Folate, however Taro is richer in Vitamin B6, Potassium, Manganese, Vitamin E , and Fiber.
  • Daily need coverage for Vitamin K from Garden asparagus is 34% higher.
  • Garden asparagus contains 6 times more Vitamin B2 than Taro. While Garden asparagus contains 0.141mg of Vitamin B2, Taro contains only 0.025mg.

Asparagus, raw and Taro, raw are the varieties used in this article.

Infographic

Garden asparagus vs Taro 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +289.1%
Contains less Sodium -81.8%
Contains more Zinc +134.8%
Contains more Calcium +79.2%
Contains more Magnesium +135.7%
Contains more Phosphorus +61.5%
Contains more Potassium +192.6%
Equal in Copper - 0.172
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 21% 24% 36% 53% 2% 7% 58%
Contains more Iron +289.1%
Contains less Sodium -81.8%
Contains more Zinc +134.8%
Contains more Calcium +79.2%
Contains more Magnesium +135.7%
Contains more Phosphorus +61.5%
Contains more Potassium +192.6%
Equal in Copper - 0.172

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
:
3
Taro
Contains more Vitamin A +894.7%
Contains more Vitamin C +24.4%
Contains more Vitamin B1 +50.5%
Contains more Vitamin B2 +464%
Contains more Vitamin B3 +63%
Contains more Folate +136.4%
Contains more Vitamin K +4060%
Contains more Vitamin E +110.6%
Contains more Vitamin B5 +10.6%
Contains more Vitamin B6 +211%
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 5% 48% 0% 15% 24% 6% 12% 19% 66% 17% 0% 3%
Contains more Vitamin A +894.7%
Contains more Vitamin C +24.4%
Contains more Vitamin B1 +50.5%
Contains more Vitamin B2 +464%
Contains more Vitamin B3 +63%
Contains more Folate +136.4%
Contains more Vitamin K +4060%
Contains more Vitamin E +110.6%
Contains more Vitamin B5 +10.6%
Contains more Vitamin B6 +211%

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 Taro
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat 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 Taro Opinion
Net carbs 1.78g 22.36g Taro
Protein 2.2g 1.5g Garden asparagus
Fats 0.12g 0.2g Taro
Carbs 3.88g 26.46g Taro
Calories 20kcal 112kcal Taro
Starch g g
Fructose 1g g Garden asparagus
Sugar 1.88g 0.4g Taro
Fiber 2.1g 4.1g Taro
Calcium 24mg 43mg Taro
Iron 2.14mg 0.55mg Garden asparagus
Magnesium 14mg 33mg Taro
Phosphorus 52mg 84mg Taro
Potassium 202mg 591mg Taro
Sodium 2mg 11mg Garden asparagus
Zinc 0.54mg 0.23mg Garden asparagus
Copper 0.189mg 0.172mg Garden asparagus
Vitamin A 756IU 76IU Garden asparagus
Vitamin E 1.13mg 2.38mg Taro
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.6mg 4.5mg Garden asparagus
Vitamin B1 0.143mg 0.095mg Garden asparagus
Vitamin B2 0.141mg 0.025mg Garden asparagus
Vitamin B3 0.978mg 0.6mg Garden asparagus
Vitamin B5 0.274mg 0.303mg Taro
Vitamin B6 0.091mg 0.283mg Taro
Folate 52µg 22µg Garden asparagus
Vitamin B12 0µg 0µg
Vitamin K 41.6µg 1µg Garden asparagus
Tryptophan 0.027mg 0.023mg Garden asparagus
Threonine 0.084mg 0.069mg Garden asparagus
Isoleucine 0.075mg 0.054mg Garden asparagus
Leucine 0.128mg 0.111mg Garden asparagus
Lysine 0.104mg 0.067mg Garden asparagus
Methionine 0.031mg 0.02mg Garden asparagus
Phenylalanine 0.075mg 0.082mg Taro
Valine 0.115mg 0.082mg Garden asparagus
Histidine 0.049mg 0.034mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.04g 0.041g Garden asparagus
Monounsaturated Fat 0g 0.016g Taro
Polyunsaturated fat 0.05g 0.083g Taro

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Taro
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
18
Taro
Mineral Summary Score
27
Garden asparagus
26
Taro

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%
Taro
Carbohydrates
4%
Garden asparagus
26%
Taro
Fats
1%
Garden asparagus
1%
Taro

Comparison summary

Which food is lower in Sugar?
Taro
Taro is lower in Sugar (difference - 1.48g)
Which food is cheaper?
Taro
Taro is cheaper (difference - $4)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 22)
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. Taro - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/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.