Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic index chart | Insulin index chart | Blog | Subscribe

Garden asparagus vs Yam - In-Depth Nutrition Comparison

Compare

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
Infographic link

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
Garden asparagus
Garden asparagus
5
:
3
Yam
Yam
Contains more Calcium +41.2%
Contains more Iron +296.3%
Contains less Sodium -77.8%
Contains more Zinc +125%
Contains more Magnesium +50%
Contains more Potassium +304%
Equal in Phosphorus - 55
Equal in Copper - 0.178
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Contains more Calcium +41.2%
Contains more Iron +296.3%
Contains less Sodium -77.8%
Contains more Zinc +125%
Contains more Magnesium +50%
Contains more 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
Garden asparagus
Garden asparagus
7
:
3
Yam
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 Folate +126.1%
Contains more Vitamin K +1708.7%
Contains more Vitamin C +205.4%
Contains more Vitamin B5 +14.6%
Contains more Vitamin B6 +222%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
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 Folate +126.1%
Contains more Vitamin K +1708.7%
Contains more Vitamin C +205.4%
Contains more Vitamin B5 +14.6%
Contains more Vitamin B6 +222%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
2
:
3
Yam
Yam
Contains more Protein +43.8%
Contains more Water +33.9%
Contains more Fats +41.7%
Contains more Carbs +618.6%
Contains more Other +41.4%
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Protein +43.8%
Contains more Water +33.9%
Contains more Fats +41.7%
Contains more Carbs +618.6%
Contains more Other +41.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
0
:
3
Yam
Yam
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +52%
Equal in Saturated Fat - 0.037
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +∞%
Contains more 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.
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

All nutrients comparison - raw data values

Nutrient Garden asparagus Yam Opinion
Net carbs 1.78g 23.78g Yam
Protein 2.2g 1.53g Garden asparagus
Fats 0.12g 0.17g Yam
Carbs 3.88g 27.88g Yam
Calories 20kcal 118kcal Yam
Fructose 1g Garden asparagus
Sugar 1.88g 0.5g Yam
Fiber 2.1g 4.1g Yam
Calcium 24mg 17mg Garden asparagus
Iron 2.14mg 0.54mg Garden asparagus
Magnesium 14mg 21mg Yam
Phosphorus 52mg 55mg Yam
Potassium 202mg 816mg Yam
Sodium 2mg 9mg Garden asparagus
Zinc 0.54mg 0.24mg Garden asparagus
Copper 0.189mg 0.178mg Garden asparagus
Vitamin A 756IU 138IU Garden asparagus
Vitamin A RAE 38µg 7µg Garden asparagus
Vitamin E 1.13mg 0.35mg Garden asparagus
Vitamin C 5.6mg 17.1mg Yam
Vitamin B1 0.143mg 0.112mg Garden asparagus
Vitamin B2 0.141mg 0.032mg Garden asparagus
Vitamin B3 0.978mg 0.552mg Garden asparagus
Vitamin B5 0.274mg 0.314mg Yam
Vitamin B6 0.091mg 0.293mg Yam
Folate 52µg 23µg Garden asparagus
Vitamin K 41.6µg 2.3µg Garden asparagus
Tryptophan 0.027mg 0.012mg Garden asparagus
Threonine 0.084mg 0.054mg Garden asparagus
Isoleucine 0.075mg 0.052mg Garden asparagus
Leucine 0.128mg 0.096mg Garden asparagus
Lysine 0.104mg 0.059mg Garden asparagus
Methionine 0.031mg 0.021mg Garden asparagus
Phenylalanine 0.075mg 0.071mg Garden asparagus
Valine 0.115mg 0.062mg Garden asparagus
Histidine 0.049mg 0.034mg Garden asparagus
Saturated Fat 0.04g 0.037g Yam
Monounsaturated Fat 0g 0.006g Yam
Polyunsaturated fat 0.05g 0.076g Yam

Which food is preferable for your diet?

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

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%
Garden asparagus
19%
Yam
Minerals Daily Need Coverage Score
27%
Garden asparagus
25%
Yam

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.

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.