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Asparagus vs. Taro — In-Depth Nutrition Comparison

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How are asparagus and taro different?

  • Asparagus is higher in vitamin K, iron, vitamin A, vitamin B2, and folate; however, taro is richer in vitamin B6, potassium, manganese, vitamin E, and fiber.
  • Daily need coverage for vitamin K for asparagus is 34% higher.
  • Asparagus contains 10 times more vitamin A than taro. While asparagus contains 756IU of vitamin A, taro contains only 76IU.
  • Asparagus has a lower glycemic index (32) than taro (54).

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

Infographic

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Taro
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 13% 52% 21% 57% 6.3% 36% 1.4% 50% 3.8%
Contains more IronIron +289.1%
Contains more ZincZinc +134.8%
Contains less SodiumSodium -81.8%
Contains more SeleniumSelenium +228.6%
Contains more MagnesiumMagnesium +135.7%
Contains more CalciumCalcium +79.2%
Contains more PotassiumPotassium +192.6%
Contains more PhosphorusPhosphorus +61.5%
Contains more ManganeseManganese +142.4%
~equal in Copper ~0.172mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Taro
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 1.3% 48% 0% 24% 5.8% 11% 18% 65% 0% 2.5% 17% 9.4%
Contains more Vitamin CVitamin C +24.4%
Contains more Vitamin AVitamin A +850%
Contains more Vitamin B1Vitamin B1 +50.5%
Contains more Vitamin B2Vitamin B2 +464%
Contains more Vitamin B3Vitamin B3 +63%
Contains more Vitamin KVitamin K +4060%
Contains more FolateFolate +136.4%
Contains more Vitamin EVitamin E +110.6%
Contains more Vitamin B5Vitamin B5 +10.6%
Contains more Vitamin B6Vitamin B6 +211%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~17.3mg

All nutrients comparison - raw data values

Nutrient Asparagus Taro DV% diff.
Vitamin K 41.6µg 1µg 34%
Iron 2.14mg 0.55mg 20%
Vitamin B6 0.091mg 0.283mg 15%
Potassium 202mg 591mg 11%
Manganese 0.158mg 0.383mg 10%
Vitamin B2 0.141mg 0.025mg 9%
Folate 52µg 22µg 8%
Carbs 3.88g 26.46g 8%
Fiber 2.1g 4.1g 8%
Vitamin E 1.13mg 2.38mg 8%
Calories 20kcal 112kcal 5%
Phosphorus 52mg 84mg 5%
Magnesium 14mg 33mg 5%
Vitamin A 38µg 4µg 4%
Vitamin B1 0.143mg 0.095mg 4%
Zinc 0.54mg 0.23mg 3%
Selenium 2.3µg 0.7µg 3%
Copper 0.189mg 0.172mg 2%
Calcium 24mg 43mg 2%
Vitamin B3 0.978mg 0.6mg 2%
Fructose 1g 1%
Protein 2.2g 1.5g 1%
Vitamin B5 0.274mg 0.303mg 1%
Vitamin C 5.6mg 4.5mg 1%
Fats 0.12g 0.2g 0%
Net carbs 1.78g 22.36g N/A
Sugar 1.88g 0.4g N/A
Sodium 2mg 11mg 0%
Saturated fat 0.04g 0.041g 0%
Choline 16mg 17.3mg 0%
Monounsaturated fat 0g 0.016g 0%
Polyunsaturated fat 0.05g 0.083g 0%
Tryptophan 0.027mg 0.023mg 0%
Threonine 0.084mg 0.069mg 0%
Isoleucine 0.075mg 0.054mg 0%
Leucine 0.128mg 0.111mg 0%
Lysine 0.104mg 0.067mg 0%
Methionine 0.031mg 0.02mg 0%
Phenylalanine 0.075mg 0.082mg 0%
Valine 0.115mg 0.082mg 0%
Histidine 0.049mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Taro
3
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
Contains more ProteinProtein +46.7%
Contains more WaterWater +32%
Contains more FatsFats +66.7%
Contains more CarbsCarbs +582%
Contains more OtherOther +106.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Taro
2
29% 11% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +66%
~equal in Saturated fat ~0.041g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. 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.