Asparagus vs. Vegetable — In-Depth Nutrition Comparison
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A recap on 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 20% more than Asparagus.
- Vegetable contains 3 times less Vitamin E than Asparagus. 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" 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 | +465.7% |
| Contains more CholineCholine | +50.6% |
~equal in
Vitamin D
~0µg
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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Opinion |
| Calories | 20kcal | 65kcal |
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| Protein | 2.2g | 2.86g |
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| Fats | 0.12g | 0.15g |
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| Vitamin C | 5.6mg | 3.2mg |
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| Net carbs | 1.78g | 8.69g |
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| Carbs | 3.88g | 13.09g |
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| Magnesium | 14mg | 22mg |
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| Calcium | 24mg | 25mg |
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| Potassium | 202mg | 169mg |
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| Iron | 2.14mg | 0.82mg |
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| Sugar | 1.88g | 3.12g |
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| Fiber | 2.1g | 4.4g |
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| Copper | 0.189mg | 0.083mg |
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| Zinc | 0.54mg | 0.49mg |
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| Phosphorus | 52mg | 51mg |
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| Sodium | 2mg | 35mg |
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| Vitamin A | 756IU | 4277IU |
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| Vitamin A | 38µg | 214µg |
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| Vitamin E | 1.13mg | 0.38mg |
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| Manganese | 0.158mg | 0.379mg |
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| Selenium | 2.3µg | 0.3µg |
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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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| Vitamin K | 41.6µg | 23.5µg |
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| Folate | 52µg | 19µg |
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| Choline | 16mg | 24.1mg |
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| 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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| 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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| Fructose | 1g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
28%
35%
Minerals Daily Need Coverage Score
25%
19%
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?
Asparagus is lower in Sugar (difference - 1.24g)
Which food contains less Sodium?
Asparagus contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Asparagus is lower in glycemic index (difference - 34)
Which food is richer in vitamins?
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.