Asparagus vs. Yam — In-Depth Nutrition Comparison
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Summary of differences between Asparagus and Yam
- Asparagus has more Vitamin K, Iron, Folate, Vitamin B2, and Vitamin E, while Yam has more Potassium, Vitamin B6, Manganese, Vitamin C, and Fiber.
- Asparagus covers your daily need of Vitamin K 33% more than Yam.
- Asparagus contains 5 times more Vitamin B2 than Yam. While Asparagus contains 0.141mg of Vitamin B2, Yam contains only 0.028mg.
These are the specific foods used in this comparison Asparagus, raw and Yam, cooked, boiled, drained, or 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 CalciumCalcium | +71.4% |
| Contains more IronIron | +311.5% |
| Contains more CopperCopper | +24.3% |
| Contains more ZincZinc | +170% |
| Contains less SodiumSodium | -75% |
| Contains more SeleniumSelenium | +228.6% |
| Contains more MagnesiumMagnesium | +28.6% |
| Contains more PotassiumPotassium | +231.7% |
| Contains more ManganeseManganese | +134.8% |
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 AVitamin A | +519.7% |
| Contains more Vitamin EVitamin E | +232.4% |
| Contains more Vitamin B1Vitamin B1 | +50.5% |
| Contains more Vitamin B2Vitamin B2 | +403.6% |
| Contains more Vitamin B3Vitamin B3 | +77.2% |
| Contains more Vitamin KVitamin K | +1708.7% |
| Contains more FolateFolate | +225% |
| Contains more Vitamin CVitamin C | +116.1% |
| Contains more Vitamin B5Vitamin B5 | +13.5% |
| Contains more Vitamin B6Vitamin B6 | +150.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +47.7% |
| Contains more WaterWater | +32.9% |
| Contains more FatsFats | +16.7% |
| Contains more CarbsCarbs | +608.2% |
| Contains more OtherOther | +31% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -27.5% |
| Contains more Mono. FatMonounsaturated Fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +20% |
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 Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
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Opinion |
| Calories | 20kcal | 116kcal |
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| Protein | 2.2g | 1.49g |
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| Fats | 0.12g | 0.14g |
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| Vitamin C | 5.6mg | 12.1mg |
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| Net carbs | 1.78g | 23.58g |
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| Carbs | 3.88g | 27.48g |
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| Magnesium | 14mg | 18mg |
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| Calcium | 24mg | 14mg |
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| Potassium | 202mg | 670mg |
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| Iron | 2.14mg | 0.52mg |
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| Sugar | 1.88g | 0.49g |
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| Fiber | 2.1g | 3.9g |
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| Copper | 0.189mg | 0.152mg |
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| Zinc | 0.54mg | 0.2mg |
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| Phosphorus | 52mg | 49mg |
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| Sodium | 2mg | 8mg |
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| Vitamin A | 756IU | 122IU |
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| Vitamin A | 38µg | 6µg |
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| Vitamin E | 1.13mg | 0.34mg |
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| Manganese | 0.158mg | 0.371mg |
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| Selenium | 2.3µg | 0.7µg |
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| Vitamin B1 | 0.143mg | 0.095mg |
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| Vitamin B2 | 0.141mg | 0.028mg |
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| Vitamin B3 | 0.978mg | 0.552mg |
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| Vitamin B5 | 0.274mg | 0.311mg |
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| Vitamin B6 | 0.091mg | 0.228mg |
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| Vitamin K | 41.6µg | 2.3µg |
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| Folate | 52µg | 16µg |
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| Choline | 16mg | 16.2mg |
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| Saturated Fat | 0.04g | 0.029g |
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| Monounsaturated Fat | 0g | 0.005g |
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| Polyunsaturated fat | 0.05g | 0.06g |
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| Tryptophan | 0.027mg | 0.012mg |
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| Threonine | 0.084mg | 0.052mg |
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| Isoleucine | 0.075mg | 0.05mg |
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| Leucine | 0.128mg | 0.094mg |
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| Lysine | 0.104mg | 0.058mg |
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| Methionine | 0.031mg | 0.02mg |
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| Phenylalanine | 0.075mg | 0.069mg |
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| Valine | 0.115mg | 0.06mg |
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| Histidine | 0.049mg | 0.033mg |
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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%
15%
Minerals Daily Need Coverage Score
25%
23%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 1.39g)
Which food is lower in Saturated Fat?
Yam is lower in Saturated Fat (difference - 0.011g)
Which food is cheaper?
Yam is cheaper (difference - $3.8)
Which food contains less Sodium?
Asparagus contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Asparagus is lower in glycemic index (difference - 19)
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.
Which food is richer in vitamins?
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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.