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  6. Garden asparagus vs. Vegetable

Garden asparagus vs. Vegetable — In-Depth Nutrition Comparison

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A recap on differences between Garden asparagus and Vegetable

  • Garden asparagus has more Iron, Vitamin K, Copper, Folate, and Vitamin B1, however, Vegetable is higher in Vitamin A RAE, Manganese, and Fiber.
  • Vegetable covers your daily Vitamin A RAE needs 20% more than Garden asparagus.
  • Vegetable contains 3 times less Vitamin E than Garden asparagus. Garden asparagus contains 1.13mg of Vitamin E , while Vegetable contains 0.38mg.

Food varieties used in this article are Asparagus, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Garden asparagus vs Vegetable 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Garden asparagus
Garden asparagus
7
:
3
Vegetable
Vegetable
Contains more Iron +161%
Contains more Potassium +19.5%
Contains less Sodium -94.3%
Contains more Zinc +10.2%
Contains more Copper +127.7%
Contains more Selenium +666.7%
Contains more Magnesium +57.1%
Contains more Manganese +139.9%
Equal in Calcium - 25
Equal in Phosphorus - 51
Equal in Zinc - 0.49
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Iron +161%
Contains more Potassium +19.5%
Contains less Sodium -94.3%
Contains more Zinc +10.2%
Contains more Copper +127.7%
Contains more Selenium +666.7%
Contains more Magnesium +57.1%
Contains more Manganese +139.9%
Equal in Calcium - 25
Equal in Phosphorus - 51
Equal in Zinc - 0.49

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.
Garden asparagus
Garden asparagus
9
:
1
Vegetable
Vegetable
Contains more Vitamin E +197.4%
Contains more Vitamin C +75%
Contains more Vitamin B1 +101.4%
Contains more Vitamin B2 +17.5%
Contains more Vitamin B3 +14.9%
Contains more Vitamin B5 +81.5%
Contains more Vitamin B6 +23%
Contains more Folate +173.7%
Contains more Vitamin K +77%
Contains more Vitamin A +465.7%
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%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin E +197.4%
Contains more Vitamin C +75%
Contains more Vitamin B1 +101.4%
Contains more Vitamin B2 +17.5%
Contains more Vitamin B3 +14.9%
Contains more Vitamin B5 +81.5%
Contains more Vitamin B6 +23%
Contains more Folate +173.7%
Contains more Vitamin K +77%
Contains more Vitamin A +465.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
4
Vegetable
Vegetable
Contains more Water +12%
Contains more Protein +30%
Contains more Fats +25%
Contains more Carbs +237.4%
Contains more Other +15.5%
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
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more Water +12%
Contains more Protein +30%
Contains more Fats +25%
Contains more Carbs +237.4%
Contains more Other +15.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
0
:
3
Vegetable
Vegetable
Contains less Saturated Fat -22.5%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +44%
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains less Saturated Fat -22.5%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +44%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garden asparagus Vegetable
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 Vegetable Opinion
Net carbs 1.78g 8.69g Vegetable
Protein 2.2g 2.86g Vegetable
Fats 0.12g 0.15g Vegetable
Carbs 3.88g 13.09g Vegetable
Calories 20kcal 65kcal Vegetable
Fructose 1g Garden asparagus
Sugar 1.88g 3.12g Garden asparagus
Fiber 2.1g 4.4g Vegetable
Calcium 24mg 25mg Vegetable
Iron 2.14mg 0.82mg Garden asparagus
Magnesium 14mg 22mg Vegetable
Phosphorus 52mg 51mg Garden asparagus
Potassium 202mg 169mg Garden asparagus
Sodium 2mg 35mg Garden asparagus
Zinc 0.54mg 0.49mg Garden asparagus
Copper 0.189mg 0.083mg Garden asparagus
Manganese 0.158mg 0.379mg Vegetable
Selenium 2.3µg 0.3µg Garden asparagus
Vitamin A 756IU 4277IU Vegetable
Vitamin A RAE 38µg 214µg Vegetable
Vitamin E 1.13mg 0.38mg Garden asparagus
Vitamin C 5.6mg 3.2mg Garden asparagus
Vitamin B1 0.143mg 0.071mg Garden asparagus
Vitamin B2 0.141mg 0.12mg Garden asparagus
Vitamin B3 0.978mg 0.851mg Garden asparagus
Vitamin B5 0.274mg 0.151mg Garden asparagus
Vitamin B6 0.091mg 0.074mg Garden asparagus
Folate 52µg 19µg Garden asparagus
Vitamin K 41.6µg 23.5µg Garden asparagus
Tryptophan 0.027mg 0.029mg Vegetable
Threonine 0.084mg 0.115mg Vegetable
Isoleucine 0.075mg 0.139mg Vegetable
Leucine 0.128mg 0.19mg Vegetable
Lysine 0.104mg 0.17mg Vegetable
Methionine 0.031mg 0.034mg Vegetable
Phenylalanine 0.075mg 0.12mg Vegetable
Valine 0.115mg 0.149mg Vegetable
Histidine 0.049mg 0.073mg Vegetable
Saturated Fat 0.04g 0.031g Vegetable
Monounsaturated Fat 0g 0.01g Vegetable
Polyunsaturated fat 0.05g 0.072g Vegetable

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Vegetable
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
Garden asparagus
36%
Vegetable
Minerals Daily Need Coverage Score
25%
Garden asparagus
19%
Vegetable

Comparison summary

Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.009g)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $3.5)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 1.24g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 34)
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

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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.