Asparagus vs. Vegetable — In-Depth Nutrition Comparison
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A recap on the differences between asparagus and vegetable
- Asparagus has more iron, vitamin K, copper, folate, and vitamin B1; however, vegetable is higher in vitamin A, manganese, and fiber.
- Vegetable covers your daily vitamin A needs 70% more than asparagus.
- Vegetable contains 3 times less vitamin E than asparagus. Asparagus contains 1.13mg of vitamin E, while vegetable contains 0.38mg.
- The glycemic index of vegetable is higher.
Food varieties used in this article are Asparagus, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.
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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 PotassiumPotassium | +19.5% |
| Contains more IronIron | +161% |
| Contains more CopperCopper | +127.7% |
| Contains less SodiumSodium | -94.3% |
| Contains more SeleniumSelenium | +666.7% |
| Contains more MagnesiumMagnesium | +57.1% |
| Contains more ManganeseManganese | +139.9% |
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 | +75% |
| Contains more Vitamin EVitamin E | +197.4% |
| Contains more Vitamin B1Vitamin B1 | +101.4% |
| Contains more Vitamin B2Vitamin B2 | +17.5% |
| Contains more Vitamin B3Vitamin B3 | +14.9% |
| Contains more Vitamin B5Vitamin B5 | +81.5% |
| Contains more Vitamin B6Vitamin B6 | +23% |
| Contains more Vitamin KVitamin K | +77% |
| Contains more FolateFolate | +173.7% |
| Contains more Vitamin AVitamin A | +463.2% |
| Contains more CholineCholine | +50.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 38µg | 214µg | 20% |
| Iron | 2.14mg | 0.82mg | 17% |
| Vitamin K | 41.6µg | 23.5µg | 15% |
| Copper | 0.189mg | 0.083mg | 12% |
| Manganese | 0.158mg | 0.379mg | 10% |
| Fiber | 2.1g | 4.4g | 9% |
| Folate | 52µg | 19µg | 8% |
| Vitamin B1 | 0.143mg | 0.071mg | 6% |
| Vitamin E | 1.13mg | 0.38mg | 5% |
| Selenium | 2.3µg | 0.3µg | 4% |
| Vitamin C | 5.6mg | 3.2mg | 3% |
| Carbs | 3.88g | 13.09g | 3% |
| Vitamin B5 | 0.274mg | 0.151mg | 2% |
| Vitamin B2 | 0.141mg | 0.12mg | 2% |
| Calories | 20kcal | 65kcal | 2% |
| Magnesium | 14mg | 22mg | 2% |
| Sodium | 2mg | 35mg | 1% |
| Vitamin B3 | 0.978mg | 0.851mg | 1% |
| Choline | 16mg | 24.1mg | 1% |
| Vitamin B6 | 0.091mg | 0.074mg | 1% |
| Fructose | 1g | 1% | |
| Protein | 2.2g | 2.86g | 1% |
| Potassium | 202mg | 169mg | 1% |
| Fats | 0.12g | 0.15g | 0% |
| Net carbs | 1.78g | 8.69g | N/A |
| Calcium | 24mg | 25mg | 0% |
| Sugar | 1.88g | 3.12g | N/A |
| Zinc | 0.54mg | 0.49mg | 0% |
| Phosphorus | 52mg | 51mg | 0% |
| Saturated fat | 0.04g | 0.031g | 0% |
| Monounsaturated fat | 0g | 0.01g | 0% |
| Polyunsaturated fat | 0.05g | 0.072g | 0% |
| Tryptophan | 0.027mg | 0.029mg | 0% |
| Threonine | 0.084mg | 0.115mg | 0% |
| Isoleucine | 0.075mg | 0.139mg | 0% |
| Leucine | 0.128mg | 0.19mg | 0% |
| Lysine | 0.104mg | 0.17mg | 0% |
| Methionine | 0.031mg | 0.034mg | 0% |
| Phenylalanine | 0.075mg | 0.12mg | 0% |
| Valine | 0.115mg | 0.149mg | 0% |
| Histidine | 0.049mg | 0.073mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +12% |
| Contains more ProteinProtein | +30% |
| Contains more FatsFats | +25% |
| Contains more CarbsCarbs | +237.4% |
| Contains more OtherOther | +15.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -22.5% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +44% |
