Asparagus vs. Winter squash — In-Depth Nutrition Comparison
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A recap on differences between asparagus and winter squash
- Asparagus has more vitamin K, iron, copper, vitamin B1, folate, vitamin E, and vitamin B2; however, winter squash is higher in vitamin A and vitamin B6.
- Winter squash covers your daily vitamin A needs 89% more than asparagus.
- Winter squash contains 9 times less vitamin K than asparagus. Asparagus contains 41.6µg of vitamin K, while winter squash contains 4.4µg.
- The glycemic index of asparagus is higher.
Food varieties used in this article are Asparagus, raw and Squash, winter, all varieties, cooked, baked, 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 IronIron | +386.4% |
| Contains more CopperCopper | +130.5% |
| Contains more ZincZinc | +145.5% |
| Contains more PhosphorusPhosphorus | +173.7% |
| Contains more SeleniumSelenium | +475% |
| Contains more PotassiumPotassium | +19.3% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +18.4% |
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 EVitamin E | +841.7% |
| Contains more Vitamin B1Vitamin B1 | +793.8% |
| Contains more Vitamin B2Vitamin B2 | +110.4% |
| Contains more Vitamin B3Vitamin B3 | +97.6% |
| Contains more Vitamin B5Vitamin B5 | +17.1% |
| Contains more Vitamin KVitamin K | +845.5% |
| Contains more FolateFolate | +160% |
| Contains more CholineCholine | +50.9% |
| Contains more Vitamin CVitamin C | +71.4% |
| Contains more Vitamin AVitamin A | +586.8% |
| Contains more Vitamin B6Vitamin B6 | +76.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 41.6µg | 4.4µg | 31% |
| Vitamin A | 38µg | 261µg | 25% |
| Iron | 2.14mg | 0.44mg | 21% |
| Copper | 0.189mg | 0.082mg | 12% |
| Vitamin B1 | 0.143mg | 0.016mg | 11% |
| Folate | 52µg | 20µg | 8% |
| Vitamin E | 1.13mg | 0.12mg | 7% |
| Vitamin B2 | 0.141mg | 0.067mg | 6% |
| Vitamin B6 | 0.091mg | 0.161mg | 5% |
| Phosphorus | 52mg | 19mg | 5% |
| Vitamin C | 5.6mg | 9.6mg | 4% |
| Vitamin B3 | 0.978mg | 0.495mg | 3% |
| Selenium | 2.3µg | 0.4µg | 3% |
| Zinc | 0.54mg | 0.22mg | 3% |
| Fiber | 2.1g | 2.8g | 3% |
| Protein | 2.2g | 0.89g | 3% |
| Carbs | 3.88g | 8.85g | 2% |
| Choline | 16mg | 10.6mg | 1% |
| Polyunsaturated fat | 0.05g | 0.147g | 1% |
| Vitamin B5 | 0.274mg | 0.234mg | 1% |
| Calories | 20kcal | 37kcal | 1% |
| Manganese | 0.158mg | 0.187mg | 1% |
| Potassium | 202mg | 241mg | 1% |
| Fructose | 1g | 1% | |
| Fats | 0.12g | 0.35g | 0% |
| Net carbs | 1.78g | 6.05g | N/A |
| Magnesium | 14mg | 13mg | 0% |
| Calcium | 24mg | 22mg | 0% |
| Sugar | 1.88g | 3.3g | N/A |
| Sodium | 2mg | 1mg | 0% |
| Saturated fat | 0.04g | 0.072g | 0% |
| Monounsaturated fat | 0g | 0.026g | 0% |
| Tryptophan | 0.027mg | 0.013mg | 0% |
| Threonine | 0.084mg | 0.027mg | 0% |
| Isoleucine | 0.075mg | 0.035mg | 0% |
| Leucine | 0.128mg | 0.05mg | 0% |
| Lysine | 0.104mg | 0.033mg | 0% |
| Methionine | 0.031mg | 0.011mg | 0% |
| Phenylalanine | 0.075mg | 0.035mg | 0% |
| Valine | 0.115mg | 0.038mg | 0% |
| Histidine | 0.049mg | 0.017mg | 0% |
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:
0.89 g
Fats:
0.35 g
Carbs:
8.85 g
Water:
89.21 g
Other:
0.7 g
| Contains more ProteinProtein | +147.2% |
| Contains more FatsFats | +191.7% |
| Contains more CarbsCarbs | +128.1% |
| Contains more OtherOther | +20.7% |
~equal in
Water
~89.21g
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
0.072 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.147 g
| Contains less Sat. FatSaturated fat | -44.4% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +194% |
