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Garden asparagus vs Yam - In-Depth Nutrition Comparison

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Important differences between Garden asparagus and Yam

  • Garden asparagus has more Vitamin K, Iron, Vitamin B2, Folate, and Vitamin E , however Yam is richer in Potassium, Vitamin B6, Vitamin C, Manganese, and Fiber.
  • Garden asparagus's daily need coverage for Vitamin K is 33% more.
  • Garden asparagus contains 4 times more Vitamin B2 than Yam. Garden asparagus contains 0.141mg of Vitamin B2, while Yam contains 0.032mg.

The food varieties used in the comparison are Asparagus, raw and Yam, raw.

Infographic

Garden asparagus vs Yam 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +296.3%
Contains more Calcium +41.2%
Contains more Zinc +125%
Contains less Sodium -77.8%
Contains more Potassium +304%
Contains more Magnesium +50%
Equal in Copper - 0.178
Equal in Phosphorus - 55
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Contains more Iron +296.3%
Contains more Calcium +41.2%
Contains more Zinc +125%
Contains less Sodium -77.8%
Contains more Potassium +304%
Contains more Magnesium +50%
Equal in Copper - 0.178
Equal in Phosphorus - 55

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Yam
Contains more Vitamin A +447.8%
Contains more Vitamin E +222.9%
Contains more Vitamin B1 +27.7%
Contains more Vitamin B2 +340.6%
Contains more Vitamin B3 +77.2%
Contains more Vitamin K +1708.7%
Contains more Folate +126.1%
Contains more Vitamin C +205.4%
Contains more Vitamin B5 +14.6%
Contains more Vitamin B6 +222%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Contains more Vitamin A +447.8%
Contains more Vitamin E +222.9%
Contains more Vitamin B1 +27.7%
Contains more Vitamin B2 +340.6%
Contains more Vitamin B3 +77.2%
Contains more Vitamin K +1708.7%
Contains more Folate +126.1%
Contains more Vitamin C +205.4%
Contains more Vitamin B5 +14.6%
Contains more Vitamin B6 +222%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Garden asparagus
19
Yam
Mineral Summary Score
27
Garden asparagus
25
Yam

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
13%
Garden asparagus
9%
Yam
Carbohydrates
4%
Garden asparagus
28%
Yam
Fats
1%
Garden asparagus
1%
Yam

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garden asparagus Yam
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.38g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.003g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $3.8)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 19)
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)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Garden asparagus Yam Opinion
Calories 20 118 Yam
Protein 2.2 1.53 Garden asparagus
Fats 0.12 0.17 Yam
Vitamin C 5.6 17.1 Yam
Net carbs 1.7799999713897705 23.780000686645508 Yam
Carbs 3.88 27.88 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.54 Garden asparagus
Calcium 24 17 Garden asparagus
Potassium 202 816 Yam
Magnesium 14 21 Yam
Sugar 1.88 0.5 Yam
Fiber 2.1 4.1 Yam
Copper 0.189 0.178 Garden asparagus
Zinc 0.54 0.24 Garden asparagus
Starch
Phosphorus 52 55 Yam
Sodium 2 9 Garden asparagus
Vitamin A 756 138 Garden asparagus
Vitamin E 1.13 0.35 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.143 0.112 Garden asparagus
Vitamin B2 0.141 0.032 Garden asparagus
Vitamin B3 0.978 0.552 Garden asparagus
Vitamin B5 0.274 0.314 Yam
Vitamin B6 0.091 0.293 Yam
Vitamin B12 0 0
Vitamin K 41.6 2.3 Garden asparagus
Folate 52 23 Garden asparagus
Trans Fat 0 0
Saturated Fat 0.04 0.037 Yam
Monounsaturated Fat 0 0.006 Yam
Polyunsaturated fat 0.05 0.076 Yam
Tryptophan 0.027 0.012 Garden asparagus
Threonine 0.084 0.054 Garden asparagus
Isoleucine 0.075 0.052 Garden asparagus
Leucine 0.128 0.096 Garden asparagus
Lysine 0.104 0.059 Garden asparagus
Methionine 0.031 0.021 Garden asparagus
Phenylalanine 0.075 0.071 Garden asparagus
Valine 0.115 0.062 Garden asparagus
Histidine 0.049 0.034 Garden asparagus
Fructose 1 Garden asparagus

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.