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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
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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 +161%
Contains more Potassium +19.5%
Contains less Sodium -94.3%
Contains more Zinc +10.2%
Contains more Copper +127.7%
Contains more Magnesium +57.1%
Equal in Calcium - 25
Equal in Phosphorus - 51
Equal in Zinc - 0.49
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 31% 16% 22% 15% 5% 14% 28%
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 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
:
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%
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 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%

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 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
Starch g g
Fructose 1g g 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
Vitamin A 756IU 4277IU Vegetable
Vitamin E 1.13mg 0.38mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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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
36
Vegetable
Mineral Summary Score
27
Garden asparagus
17
Vegetable

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
17%
Vegetable
Carbohydrates
4%
Garden asparagus
13%
Vegetable
Fats
1%
Garden asparagus
1%
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

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. 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.