Asparagus vs. White bread — In-Depth Nutrition Comparison
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Significant differences between asparagus and white bread
- Asparagus has more vitamin K and vitamin A; however, white bread is richer in selenium, vitamin B1, vitamin B3, iron, manganese, folate, and calcium.
- White bread covers your daily selenium needs 36% more than asparagus.
- White bread has 756 times less vitamin A than asparagus. Asparagus has 756IU of vitamin A, while white bread has 1IU.
- Asparagus contains less sodium.
- White bread has a higher glycemic index. The glycemic index of white bread is 73, while the glycemic index of asparagus is 32.
Specific food types used in this comparison are Asparagus, raw and Bread, white, commercially prepared (includes soft bread crumbs).
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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 | +60.3% |
| Contains more CopperCopper | +87.1% |
| Contains less SodiumSodium | -99.6% |
| Contains more MagnesiumMagnesium | +64.3% |
| Contains more CalciumCalcium | +500% |
| Contains more IronIron | +68.7% |
| Contains more ZincZinc | +37% |
| Contains more PhosphorusPhosphorus | +88.5% |
| Contains more ManganeseManganese | +239.2% |
| Contains more SeleniumSelenium | +856.5% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +413.6% |
| Contains more Vitamin KVitamin K | +20700% |
| Contains more Vitamin B1Vitamin B1 | +272.7% |
| Contains more Vitamin B2Vitamin B2 | +72.3% |
| Contains more Vitamin B3Vitamin B3 | +388.8% |
| Contains more Vitamin B5Vitamin B5 | +95.6% |
| Contains more FolateFolate | +113.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 2.3µg | 22µg | 36% |
| Vitamin K | 41.6µg | 0.2µg | 35% |
| Vitamin B1 | 0.143mg | 0.533mg | 33% |
| Vitamin B3 | 0.978mg | 4.78mg | 24% |
| Sodium | 2mg | 490mg | 21% |
| Iron | 2.14mg | 3.61mg | 18% |
| Manganese | 0.158mg | 0.536mg | 16% |
| Starch | 37.17g | 15% | |
| Folate | 52µg | 111µg | 15% |
| Carbs | 3.88g | 49.42g | 15% |
| Protein | 2.2g | 8.85g | 13% |
| Calories | 20kcal | 266kcal | 12% |
| Calcium | 24mg | 144mg | 12% |
| Copper | 0.189mg | 0.101mg | 10% |
| Polyunsaturated fat | 0.05g | 1.602g | 10% |
| Vitamin B2 | 0.141mg | 0.243mg | 8% |
| Phosphorus | 52mg | 98mg | 7% |
| Vitamin E | 1.13mg | 0.22mg | 6% |
| Vitamin C | 5.6mg | 0mg | 6% |
| Fats | 0.12g | 3.33g | 5% |
| Vitamin B5 | 0.274mg | 0.536mg | 5% |
| Vitamin A | 38µg | 0µg | 4% |
| Saturated fat | 0.04g | 0.698g | 3% |
| Potassium | 202mg | 126mg | 2% |
| Fiber | 2.1g | 2.7g | 2% |
| Magnesium | 14mg | 23mg | 2% |
| Fructose | 1g | 2.43g | 2% |
| Zinc | 0.54mg | 0.74mg | 2% |
| Monounsaturated fat | 0g | 0.599g | 1% |
| Net carbs | 1.78g | 46.72g | N/A |
| Sugar | 1.88g | 5.67g | N/A |
| Vitamin B6 | 0.091mg | 0.087mg | 0% |
| Trans fat | 0g | 0.027g | N/A |
| Choline | 16mg | 14.6mg | 0% |
| Tryptophan | 0.027mg | 0% | |
| Threonine | 0.084mg | 0% | |
| Isoleucine | 0.075mg | 0% | |
| Leucine | 0.128mg | 0% | |
| Lysine | 0.104mg | 0% | |
| Methionine | 0.031mg | 0% | |
| Phenylalanine | 0.075mg | 0% | |
| Valine | 0.115mg | 0% | |
| Histidine | 0.049mg | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
| Contains more WaterWater | +156% |
| Contains more ProteinProtein | +302.3% |
| Contains more FatsFats | +2675% |
| Contains more CarbsCarbs | +1173.7% |
| Contains more OtherOther | +241.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.04 g
Monounsaturated fat:
Mono. Fat
0 g
Polyunsaturated fat:
Poly. Fat
0.05 g
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
| Contains less Sat. FatSaturated fat | -94.3% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +3104% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.23 g
Glucose:
0.65 g
Fructose:
1 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
37.17 g
Sucrose:
0 g
Glucose:
1.57 g
Fructose:
2.43 g
Lactose:
0 g
Maltose:
1.67 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +141.5% |
| Contains more FructoseFructose | +143% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
