Asparagus vs. Yam — In-Depth Nutrition Comparison

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Summary of differences between asparagus and yam

Asparagus has more vitamin K, iron, vitamin A, folate, and vitamin B2, while yam has more potassium, vitamin B6, manganese, vitamin C, and fiber.
Asparagus covers your daily need for vitamin K, 33% more than yam.
Asparagus contains 6 times more vitamin A than yam. While asparagus contains 756 IU of vitamin A, yam contains only 122 IU.
Asparagus has a lower glycemic index. The glycemic index of asparagus is 32, while the glycemic index of yam is 51.

These are the specific foods used in this comparison Asparagus, raw and Yam, cooked, boiled, drained, or baked, without salt.

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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.

Asparagus

Yam

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%

~equal in Phosphorus ~49mg

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.

Asparagus

Yam

Contains more Vitamin AVitamin A	+533.3%
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%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	41.6µg	2.3µg	33%
Iron	2.14mg	0.52mg	20%
Potassium	202mg	670mg	14%
Vitamin B6	0.091mg	0.228mg	11%
Manganese	0.158mg	0.371mg	9%
Vitamin B2	0.141mg	0.028mg	9%
Folate	52µg	16µg	9%
Carbs	3.88g	27.48g	8%
Vitamin C	5.6mg	12.1mg	7%
Fiber	2.1g	3.9g	7%
Calories	20kcal	116kcal	5%
Vitamin E	1.13mg	0.34mg	5%
Copper	0.189mg	0.152mg	4%
Vitamin A	38µg	6µg	4%
Vitamin B1	0.143mg	0.095mg	4%
Zinc	0.54mg	0.2mg	3%
Selenium	2.3µg	0.7µg	3%
Vitamin B3	0.978mg	0.552mg	3%
Protein	2.2g	1.49g	1%
Magnesium	14mg	18mg	1%
Calcium	24mg	14mg	1%
Vitamin B5	0.274mg	0.311mg	1%
Fructose	1g		1%
Protein per 100 calories	11g	1.3g	N/A
Calories per 10 g protein	91kcal	779kcal	N/A
Weight per 100 calories	500g	86g	N/A
Fats	0.12g	0.14g	0%
Net carbs	1.78g	23.58g	N/A
Sugar	1.88g	0.49g	N/A
Phosphorus	52mg	49mg	0%
Sodium	2mg	8mg	0%
Choline	16mg	16.2mg	0%
Saturated fat	0.04g	0.029g	0%
Monounsaturated fat	0g	0.005g	0%
Polyunsaturated fat	0.05g	0.06g	0%
Tryptophan	0.027mg	0.012mg	0%
Threonine	0.084mg	0.052mg	0%
Isoleucine	0.075mg	0.05mg	0%
Leucine	0.128mg	0.094mg	0%
Lysine	0.104mg	0.058mg	0%
Methionine	0.031mg	0.02mg	0%
Phenylalanine	0.075mg	0.069mg	0%
Valine	0.115mg	0.06mg	0%
Histidine	0.049mg	0.033mg	0%