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  6. Garden asparagus vs. Winter squash

Garden asparagus vs. Winter squash — In-Depth Nutrition Comparison

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A recap on differences between Garden asparagus and Winter squash

  • Garden asparagus has more Vitamin K, Iron, Copper, Vitamin B1, Folate, Vitamin E , and Vitamin B2, however, Winter squash is higher in Vitamin A RAE, and Vitamin B6.
  • Garden asparagus covers your daily Vitamin K needs 31% more than Winter squash.
  • Winter squash contains 9 times less Vitamin E than Garden asparagus. Garden asparagus contains 1.13mg of Vitamin E , while Winter squash contains 0.12mg.

Food varieties used in this article are Asparagus, raw and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Garden asparagus vs Winter squash infographic
Infographic link

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.
Garden asparagus
Garden asparagus
7
:
3
Winter squash
Winter squash
Contains more Iron +386.4%
Contains more Phosphorus +173.7%
Contains more Zinc +145.5%
Contains more Copper +130.5%
Contains more Selenium +475%
Contains more Potassium +19.3%
Contains less Sodium -50%
Contains more Manganese +18.4%
Equal in Calcium - 22
Equal in Magnesium - 13
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Iron +386.4%
Contains more Phosphorus +173.7%
Contains more Zinc +145.5%
Contains more Copper +130.5%
Contains more Selenium +475%
Contains more Potassium +19.3%
Contains less Sodium -50%
Contains more Manganese +18.4%
Equal in Calcium - 22
Equal in Magnesium - 13

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.
Garden asparagus
Garden asparagus
7
:
3
Winter squash
Winter squash
Contains more Vitamin E +841.7%
Contains more Vitamin B1 +793.8%
Contains more Vitamin B2 +110.4%
Contains more Vitamin B3 +97.6%
Contains more Vitamin B5 +17.1%
Contains more Folate +160%
Contains more Vitamin K +845.5%
Contains more Vitamin A +590.9%
Contains more Vitamin C +71.4%
Contains more Vitamin B6 +76.9%
Garden asparagus
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%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin E +841.7%
Contains more Vitamin B1 +793.8%
Contains more Vitamin B2 +110.4%
Contains more Vitamin B3 +97.6%
Contains more Vitamin B5 +17.1%
Contains more Folate +160%
Contains more Vitamin K +845.5%
Contains more Vitamin A +590.9%
Contains more Vitamin C +71.4%
Contains more Vitamin B6 +76.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
2
:
3
Winter squash
Winter squash
Contains more Protein +147.2%
Contains more Fats +191.7%
Contains more Carbs +128.1%
Contains more Other +20.7%
Equal in Water - 89.21
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +147.2%
Contains more Fats +191.7%
Contains more Carbs +128.1%
Contains more Other +20.7%
Equal in Water - 89.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
2
Winter squash
Winter squash
Contains less Saturated Fat -44.4%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +194%
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -44.4%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +194%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garden asparagus Winter squash
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Garden asparagus Winter squash Opinion
Net carbs 1.78g 6.05g Winter squash
Protein 2.2g 0.89g Garden asparagus
Fats 0.12g 0.35g Winter squash
Carbs 3.88g 8.85g Winter squash
Calories 20kcal 37kcal Winter squash
Fructose 1g Garden asparagus
Sugar 1.88g 3.3g Garden asparagus
Fiber 2.1g 2.8g Winter squash
Calcium 24mg 22mg Garden asparagus
Iron 2.14mg 0.44mg Garden asparagus
Magnesium 14mg 13mg Garden asparagus
Phosphorus 52mg 19mg Garden asparagus
Potassium 202mg 241mg Winter squash
Sodium 2mg 1mg Winter squash
Zinc 0.54mg 0.22mg Garden asparagus
Copper 0.189mg 0.082mg Garden asparagus
Manganese 0.158mg 0.187mg Winter squash
Selenium 2.3µg 0.4µg Garden asparagus
Vitamin A 756IU 5223IU Winter squash
Vitamin A RAE 38µg 261µg Winter squash
Vitamin E 1.13mg 0.12mg Garden asparagus
Vitamin C 5.6mg 9.6mg Winter squash
Vitamin B1 0.143mg 0.016mg Garden asparagus
Vitamin B2 0.141mg 0.067mg Garden asparagus
Vitamin B3 0.978mg 0.495mg Garden asparagus
Vitamin B5 0.274mg 0.234mg Garden asparagus
Vitamin B6 0.091mg 0.161mg Winter squash
Folate 52µg 20µg Garden asparagus
Vitamin K 41.6µg 4.4µg Garden asparagus
Tryptophan 0.027mg 0.013mg Garden asparagus
Threonine 0.084mg 0.027mg Garden asparagus
Isoleucine 0.075mg 0.035mg Garden asparagus
Leucine 0.128mg 0.05mg Garden asparagus
Lysine 0.104mg 0.033mg Garden asparagus
Methionine 0.031mg 0.011mg Garden asparagus
Phenylalanine 0.075mg 0.035mg Garden asparagus
Valine 0.115mg 0.038mg Garden asparagus
Histidine 0.049mg 0.017mg Garden asparagus
Saturated Fat 0.04g 0.072g Garden asparagus
Monounsaturated Fat 0g 0.026g Winter squash
Polyunsaturated fat 0.05g 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Winter squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
29%
Garden asparagus
38%
Winter squash
Minerals Daily Need Coverage Score
25%
Garden asparagus
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $4)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 1.42g)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.032g)
Which food is richer in minerals?
Garden asparagus
Garden asparagus is relatively richer in minerals
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)

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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.