Asparagus vs. Yam — In-Depth Nutrition Comparison
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Important differences between asparagus and yam
- Asparagus has more vitamin K, iron, vitamin A, vitamin B2, and folate; however, yam is richer in potassium, vitamin B6, vitamin C, manganese, and fiber.
- Asparagus's daily need coverage for vitamin K is 33% more.
- Asparagus contains 5 times more vitamin A than yam. Asparagus contains 756IU of vitamin A, while yam contains 138IU.
- Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of asparagus is 32.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +41.2% |
| Contains more IronIron | +296.3% |
| Contains more ZincZinc | +125% |
| Contains less SodiumSodium | -77.8% |
| Contains more SeleniumSelenium | +228.6% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more PotassiumPotassium | +304% |
| Contains more ManganeseManganese | +151.3% |
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 | +442.9% |
| Contains more Vitamin EVitamin E | +222.9% |
| Contains more Vitamin B1Vitamin B1 | +27.7% |
| Contains more Vitamin B2Vitamin B2 | +340.6% |
| Contains more Vitamin B3Vitamin B3 | +77.2% |
| Contains more Vitamin KVitamin K | +1708.7% |
| Contains more FolateFolate | +126.1% |
| Contains more Vitamin CVitamin C | +205.4% |
| Contains more Vitamin B5Vitamin B5 | +14.6% |
| Contains more Vitamin B6Vitamin B6 | +222% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 41.6µg | 2.3µg | 33% |
| Iron | 2.14mg | 0.54mg | 20% |
| Potassium | 202mg | 816mg | 18% |
| Vitamin B6 | 0.091mg | 0.293mg | 16% |
| Vitamin C | 5.6mg | 17.1mg | 13% |
| Manganese | 0.158mg | 0.397mg | 10% |
| Carbs | 3.88g | 27.88g | 8% |
| Vitamin B2 | 0.141mg | 0.032mg | 8% |
| Fiber | 2.1g | 4.1g | 8% |
| Folate | 52µg | 23µg | 7% |
| Calories | 20kcal | 118kcal | 5% |
| Vitamin E | 1.13mg | 0.35mg | 5% |
| Vitamin A | 38µg | 7µg | 3% |
| Vitamin B3 | 0.978mg | 0.552mg | 3% |
| Selenium | 2.3µg | 0.7µg | 3% |
| Vitamin B1 | 0.143mg | 0.112mg | 3% |
| Zinc | 0.54mg | 0.24mg | 3% |
| Magnesium | 14mg | 21mg | 2% |
| Fructose | 1g | 1% | |
| Copper | 0.189mg | 0.178mg | 1% |
| Protein | 2.2g | 1.53g | 1% |
| Calcium | 24mg | 17mg | 1% |
| Vitamin B5 | 0.274mg | 0.314mg | 1% |
| Fats | 0.12g | 0.17g | 0% |
| Net carbs | 1.78g | 23.78g | N/A |
| Sugar | 1.88g | 0.5g | N/A |
| Phosphorus | 52mg | 55mg | 0% |
| Sodium | 2mg | 9mg | 0% |
| Saturated fat | 0.04g | 0.037g | 0% |
| Choline | 16mg | 16.5mg | 0% |
| Monounsaturated fat | 0g | 0.006g | 0% |
| Polyunsaturated fat | 0.05g | 0.076g | 0% |
| Tryptophan | 0.027mg | 0.012mg | 0% |
| Threonine | 0.084mg | 0.054mg | 0% |
| Isoleucine | 0.075mg | 0.052mg | 0% |
| Leucine | 0.128mg | 0.096mg | 0% |
| Lysine | 0.104mg | 0.059mg | 0% |
| Methionine | 0.031mg | 0.021mg | 0% |
| Phenylalanine | 0.075mg | 0.071mg | 0% |
| Valine | 0.115mg | 0.062mg | 0% |
| Histidine | 0.049mg | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +43.8% |
| Contains more WaterWater | +33.9% |
| Contains more FatsFats | +41.7% |
| Contains more CarbsCarbs | +618.6% |
| Contains more OtherOther | +41.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +52% |
~equal in
Saturated fat
~0.037g