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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, Manganese and Fiber.
  • Vegetable covers your daily Vitamin A 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.

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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
Garden asparagus
Garden asparagus
6
:
2
Vegetable
Vegetable
Contains more Iron +161%
Contains more Potassium +19.5%
Contains more Copper +127.7%
Contains more Zinc +10.2%
Contains less Sodium -94.3%
Contains more Magnesium +57.1%
Equal in Calcium - 25
Equal in Zinc - 0.49
Equal in Phosphorus - 51
Garden asparagus
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Vegetable
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 8% 15% 16% 28% 14% 22% 5%
Contains more Iron +161%
Contains more Potassium +19.5%
Contains more Copper +127.7%
Contains more Zinc +10.2%
Contains less Sodium -94.3%
Contains more Magnesium +57.1%
Equal in Calcium - 25
Equal in Zinc - 0.49
Equal in Phosphorus - 51

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
Garden asparagus
Garden asparagus
9
:
1
Vegetable
Vegetable
Contains more Vitamin C +75%
Contains more Vitamin E +197.4%
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 Vitamin K +77%
Contains more Folate +173.7%
Contains more Vitamin A +465.7%
Garden asparagus
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
Vegetable
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 257% 8% 0% 18% 28% 16% 10% 18% 0% 59% 15%
Contains more Vitamin C +75%
Contains more Vitamin E +197.4%
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 Vitamin K +77%
Contains more Folate +173.7%
Contains more Vitamin A +465.7%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
13%
Garden asparagus
17%
Vegetable
Carbohydrates
4%
Garden asparagus
13%
Vegetable
Fats
1%
Garden asparagus
1%
Vegetable

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Garden asparagus Vegetable
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 contains less Sugars?
Garden asparagus
Garden asparagus contains less Sugars (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 - 13)
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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Garden asparagus Vegetable Opinion
Calories 20 65 Vegetable
Protein 2.2 2.86 Vegetable
Fats 0.12 0.15 Vegetable
Vitamin C 5.6 3.2 Garden asparagus
Carbs 3.88 13.09 Vegetable
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.82 Garden asparagus
Calcium 24 25 Vegetable
Potassium 202 169 Garden asparagus
Magnesium 14 22 Vegetable
Sugars 1.88 3.12 Garden asparagus
Fiber 2.1 4.4 Vegetable
Copper 0.189 0.083 Garden asparagus
Zinc 0.54 0.49 Garden asparagus
Starch
Phosphorus 52 51 Garden asparagus
Sodium 2 35 Garden asparagus
Vitamin A 756 4277 Vegetable
Vitamin E 1.13 0.38 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.143 0.071 Garden asparagus
Vitamin B2 0.141 0.12 Garden asparagus
Vitamin B3 0.978 0.851 Garden asparagus
Vitamin B5 0.274 0.151 Garden asparagus
Vitamin B6 0.091 0.074 Garden asparagus
Vitamin B12 0 0
Vitamin K 41.6 23.5 Garden asparagus
Folate 52 19 Garden asparagus
Trans Fat 0 0
Saturated Fat 0.04 0.031 Vegetable
Monounsaturated Fat 0 0.01 Vegetable
Polyunsaturated fat 0.05 0.072 Vegetable
Tryptophan 0.027 0.029 Vegetable
Threonine 0.084 0.115 Vegetable
Isoleucine 0.075 0.139 Vegetable
Leucine 0.128 0.19 Vegetable
Lysine 0.104 0.17 Vegetable
Methionine 0.031 0.034 Vegetable
Phenylalanine 0.075 0.12 Vegetable
Valine 0.115 0.149 Vegetable
Histidine 0.049 0.073 Vegetable
Fructose 1 Garden asparagus

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.