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  6. Asparagus vs. White chocolate

Asparagus vs. White chocolate — In-Depth Nutrition Comparison

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How are asparagus and white chocolate different?

  • Asparagus is richer in vitamin K, iron, vitamin A, copper, and folate, while white chocolate is higher in vitamin B12, phosphorus, calcium, and vitamin B2.
  • White chocolate covers your daily need for saturated fat, 97% more than asparagus.
  • Asparagus contains 25 times more vitamin A than white chocolate. Asparagus contains 756IU of vitamin A, while white chocolate contains 30IU.
  • Asparagus is lower in saturated fat.

Asparagus, raw and Candies, white chocolate types were used in this article.

Infographic

Asparagus vs White chocolate 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +16.7%
Contains more IronIron +791.7%
Contains more CopperCopper +215%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +1875%
Contains more CalciumCalcium +729.2%
Contains more PotassiumPotassium +41.6%
Contains more ZincZinc +37%
Contains more PhosphorusPhosphorus +238.5%
Contains more SeleniumSelenium +95.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin CVitamin C +1020%
Contains more Vitamin AVitamin A +322.2%
Contains more Vitamin EVitamin E +17.7%
Contains more Vitamin B1Vitamin B1 +127%
Contains more Vitamin B3Vitamin B3 +31.3%
Contains more Vitamin B6Vitamin B6 +62.5%
Contains more Vitamin KVitamin K +357.1%
Contains more FolateFolate +642.9%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B5Vitamin B5 +121.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +84.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Asparagus White chocolate DV% diff.
Saturated fat 0.04g 19.412g 88%
Fats 0.12g 32.09g 49%
Vitamin K 41.6µg 9.1µg 27%
Calories 20kcal 539kcal 26%
Iron 2.14mg 0.24mg 24%
Vitamin B12 0µg 0.56µg 23%
Monounsaturated fat 0g 9.097g 23%
Phosphorus 52mg 176mg 18%
Calcium 24mg 199mg 18%
Carbs 3.88g 59.24g 18%
Copper 0.189mg 0.06mg 14%
Folate 52µg 7µg 11%
Vitamin B2 0.141mg 0.282mg 11%
Fiber 2.1g 0.2g 8%
Manganese 0.158mg 0.008mg 7%
Vitamin B5 0.274mg 0.608mg 7%
Protein 2.2g 5.87g 7%
Vitamin B1 0.143mg 0.063mg 7%
Cholesterol 0mg 21mg 7%
Vitamin C 5.6mg 0.5mg 6%
Polyunsaturated fat 0.05g 1.013g 6%
Selenium 2.3µg 4.5µg 4%
Sodium 2mg 90mg 4%
Vitamin B6 0.091mg 0.056mg 3%
Vitamin A 38µg 9µg 3%
Choline 16mg 29.5mg 2%
Zinc 0.54mg 0.74mg 2%
Potassium 202mg 286mg 2%
Vitamin E 1.13mg 0.96mg 1%
Fructose 1g 1%
Vitamin B3 0.978mg 0.745mg 1%
Net carbs 1.78g 59.04g N/A
Magnesium 14mg 12mg 0%
Sugar 1.88g 59g N/A
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more WaterWater +7070.8%
Contains more ProteinProtein +166.8%
Contains more FatsFats +26641.7%
Contains more CarbsCarbs +1426.8%
Contains more OtherOther +158.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +1926%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.