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.
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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
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Calcium
+41.2%
Contains
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Iron
+296.3%
Contains
less
Sodium
-77.8%
Contains
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Zinc
+125%
Contains
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Magnesium
+50%
Contains
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Potassium
+304%
Equal in Phosphorus - 55
Equal in Copper - 0.178
Contains
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Calcium
+41.2%
Contains
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Iron
+296.3%
Contains
less
Sodium
-77.8%
Contains
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Zinc
+125%
Contains
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Magnesium
+50%
Contains
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Potassium
+304%
Equal in Phosphorus - 55
Equal in Copper - 0.178
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
:
Contains
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Vitamin A
+447.8%
Contains
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Vitamin E
+222.9%
Contains
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Vitamin B1
+27.7%
Contains
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Vitamin B2
+340.6%
Contains
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Vitamin B3
+77.2%
Contains
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Folate
+126.1%
Contains
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Vitamin K
+1708.7%
Contains
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Vitamin C
+205.4%
Contains
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Vitamin B5
+14.6%
Contains
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Vitamin B6
+222%
Contains
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Vitamin A
+447.8%
Contains
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Vitamin E
+222.9%
Contains
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Vitamin B1
+27.7%
Contains
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Vitamin B2
+340.6%
Contains
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Vitamin B3
+77.2%
Contains
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Folate
+126.1%
Contains
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Vitamin K
+1708.7%
Contains
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Vitamin C
+205.4%
Contains
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Vitamin B5
+14.6%
Contains
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Vitamin B6
+222%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+43.8%
Contains
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Water
+33.9%
Contains
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Fats
+41.7%
Contains
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Carbs
+618.6%
Contains
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Other
+41.4%
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
Contains
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Protein
+43.8%
Contains
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Water
+33.9%
Contains
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Fats
+41.7%
Contains
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Carbs
+618.6%
Contains
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Other
+41.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+∞%
Contains
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Polyunsaturated fat
+52%
Equal in Saturated Fat - 0.037
Saturated Fat:
0.04 g
Monounsaturated Fat:
0 g
Polyunsaturated fat:
0.05 g
Saturated Fat:
0.037 g
Monounsaturated Fat:
0.006 g
Polyunsaturated fat:
0.076 g
Contains
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Monounsaturated Fat
+∞%
Contains
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Polyunsaturated fat
+52%
Equal in Saturated Fat - 0.037
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.
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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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Rich in vitamins |
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Lower in Cholesterol | Equal | ||
Rich in minerals | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 1.78g | 23.78g |
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Protein | 2.2g | 1.53g |
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Fats | 0.12g | 0.17g |
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Carbs | 3.88g | 27.88g |
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Calories | 20kcal | 118kcal |
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Fructose | 1g |
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Sugar | 1.88g | 0.5g |
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Fiber | 2.1g | 4.1g |
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Calcium | 24mg | 17mg |
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Iron | 2.14mg | 0.54mg |
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Magnesium | 14mg | 21mg |
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Phosphorus | 52mg | 55mg |
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Potassium | 202mg | 816mg |
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Sodium | 2mg | 9mg |
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Zinc | 0.54mg | 0.24mg |
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Copper | 0.189mg | 0.178mg |
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Vitamin A | 756IU | 138IU |
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Vitamin A RAE | 38µg | 7µg |
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Vitamin E | 1.13mg | 0.35mg |
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Vitamin C | 5.6mg | 17.1mg |
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Vitamin B1 | 0.143mg | 0.112mg |
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Vitamin B2 | 0.141mg | 0.032mg |
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Vitamin B3 | 0.978mg | 0.552mg |
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Vitamin B5 | 0.274mg | 0.314mg |
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Vitamin B6 | 0.091mg | 0.293mg |
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Folate | 52µg | 23µg |
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Vitamin K | 41.6µg | 2.3µg |
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Tryptophan | 0.027mg | 0.012mg |
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Threonine | 0.084mg | 0.054mg |
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Isoleucine | 0.075mg | 0.052mg |
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Leucine | 0.128mg | 0.096mg |
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Lysine | 0.104mg | 0.059mg |
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Methionine | 0.031mg | 0.021mg |
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Phenylalanine | 0.075mg | 0.071mg |
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Valine | 0.115mg | 0.062mg |
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Histidine | 0.049mg | 0.034mg |
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Saturated Fat | 0.04g | 0.037g |
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Monounsaturated Fat | 0g | 0.006g |
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Polyunsaturated fat | 0.05g | 0.076g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
29%

19%

Minerals Daily Need Coverage Score
27%

25%

Comparison summary
Which food is lower in Sugar?

Yam is lower in Sugar (difference - 1.38g)
Which food is lower in Saturated Fat?

Yam is lower in Saturated Fat (difference - 0.003g)
Which food is cheaper?

Yam is cheaper (difference - $3.8)
Which food contains less Sodium?

Garden asparagus contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?

Garden asparagus is lower in glycemic index (difference - 19)
Which food is richer in vitamins?

Garden asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
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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.