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
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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
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Iron
+161%
Contains
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Potassium
+19.5%
Contains
less
Sodium
-94.3%
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Zinc
+10.2%
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Copper
+127.7%
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Magnesium
+57.1%
Equal in Calcium - 25
Equal in Phosphorus - 51
Equal in Zinc - 0.49
Contains
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Iron
+161%
Contains
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Potassium
+19.5%
Contains
less
Sodium
-94.3%
Contains
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Zinc
+10.2%
Contains
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Copper
+127.7%
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Magnesium
+57.1%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
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Contains
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Vitamin E
+197.4%
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Vitamin C
+75%
Contains
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Vitamin B1
+101.4%
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Vitamin B2
+17.5%
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Vitamin B3
+14.9%
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Vitamin B5
+81.5%
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Vitamin B6
+23%
Contains
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Folate
+173.7%
Contains
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Vitamin K
+77%
Contains
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Vitamin A
+465.7%
Contains
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Vitamin E
+197.4%
Contains
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Vitamin C
+75%
Contains
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Vitamin B1
+101.4%
Contains
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Vitamin B2
+17.5%
Contains
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Vitamin B3
+14.9%
Contains
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Vitamin B5
+81.5%
Contains
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Vitamin B6
+23%
Contains
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Folate
+173.7%
Contains
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Vitamin K
+77%
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Vitamin A
+465.7%
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.
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in glycemic index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.78g | 8.69g |
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| Protein | 2.2g | 2.86g |
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| Fats | 0.12g | 0.15g |
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| Carbs | 3.88g | 13.09g |
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| Calories | 20kcal | 65kcal |
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| Starch | g | g | |
| Fructose | 1g | g |
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| Sugar | 1.88g | 3.12g |
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| Fiber | 2.1g | 4.4g |
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| Calcium | 24mg | 25mg |
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| Iron | 2.14mg | 0.82mg |
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| Magnesium | 14mg | 22mg |
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| Phosphorus | 52mg | 51mg |
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| Potassium | 202mg | 169mg |
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| Sodium | 2mg | 35mg |
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| Zinc | 0.54mg | 0.49mg |
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| Copper | 0.189mg | 0.083mg |
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| Vitamin A | 756IU | 4277IU |
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| Vitamin E | 1.13mg | 0.38mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 5.6mg | 3.2mg |
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| Vitamin B1 | 0.143mg | 0.071mg |
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| Vitamin B2 | 0.141mg | 0.12mg |
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| Vitamin B3 | 0.978mg | 0.851mg |
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| Vitamin B5 | 0.274mg | 0.151mg |
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| Vitamin B6 | 0.091mg | 0.074mg |
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| Folate | 52µg | 19µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 41.6µg | 23.5µg |
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| Tryptophan | 0.027mg | 0.029mg |
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| Threonine | 0.084mg | 0.115mg |
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| Isoleucine | 0.075mg | 0.139mg |
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| Leucine | 0.128mg | 0.19mg |
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| Lysine | 0.104mg | 0.17mg |
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| Methionine | 0.031mg | 0.034mg |
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| Phenylalanine | 0.075mg | 0.12mg |
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| Valine | 0.115mg | 0.149mg |
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| Histidine | 0.049mg | 0.073mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | 0g | 0g | |
| Saturated Fat | 0.04g | 0.031g |
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| Monounsaturated Fat | 0g | 0.01g |
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| Polyunsaturated fat | 0.05g | 0.072g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
36
Mineral Summary Score
27
17
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%
17%
Carbohydrates
4%
13%
Fats
1%
1%
Comparison summary
Which food is lower in Saturated Fat?
Vegetable is lower in Saturated Fat (difference - 0.009g)
Which food is cheaper?
Vegetable is cheaper (difference - $3.5)
Which food is lower in Sugar?
Garden asparagus is lower in Sugar (difference - 1.24g)
Which food contains less Sodium?
Garden asparagus contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Garden asparagus is lower in glycemic index (difference - 34)
Which food is richer in vitamins?
Garden asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.