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Garden asparagus vs Zucchini - In-Depth Nutrition Comparison

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How are Garden asparagus and Zucchini different?

  • Garden asparagus is richer in Vitamin K, Iron, Copper, Vitamin B1, Folate, and Vitamin E , while Zucchini is higher in Vitamin C, and Vitamin B6.
  • Garden asparagus covers your daily need of Vitamin K 31% more than Zucchini.
  • Garden asparagus contains 9 times more Vitamin E than Zucchini. Garden asparagus contains 1.13mg of Vitamin E , while Zucchini contains 0.12mg.

Asparagus, raw and Squash, summer, zucchini, includes skin, raw types were used in this article.

Infographic

Garden asparagus vs Zucchini 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
Contains more Calcium +50%
Contains more Iron +478.4%
Contains more Phosphorus +36.8%
Contains less Sodium -75%
Contains more Zinc +68.8%
Contains more Copper +256.6%
Contains more Magnesium +28.6%
Contains more Potassium +29.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 2% 9% 18%
Contains more Calcium +50%
Contains more Iron +478.4%
Contains more Phosphorus +36.8%
Contains less Sodium -75%
Contains more Zinc +68.8%
Contains more Copper +256.6%
Contains more Magnesium +28.6%
Contains more Potassium +29.2%

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 more Vitamin A +278%
Contains more Vitamin E +841.7%
Contains more Vitamin B1 +217.8%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +116.9%
Contains more Vitamin B5 +34.3%
Contains more Folate +116.7%
Contains more Vitamin K +867.4%
Contains more Vitamin C +219.6%
Contains more Vitamin B6 +79.1%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin A +278%
Contains more Vitamin E +841.7%
Contains more Vitamin B1 +217.8%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +116.9%
Contains more Vitamin B5 +34.3%
Contains more Folate +116.7%
Contains more Vitamin K +867.4%
Contains more Vitamin C +219.6%
Contains more Vitamin B6 +79.1%

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 Zucchini
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Garden asparagus Zucchini Opinion
Net carbs 1.78g 2.11g Zucchini
Protein 2.2g 1.21g Garden asparagus
Fats 0.12g 0.32g Zucchini
Carbs 3.88g 3.11g Garden asparagus
Calories 20kcal 17kcal Garden asparagus
Starch g 0g Zucchini
Fructose 1g 1.38g Zucchini
Sugar 1.88g 2.5g Garden asparagus
Fiber 2.1g 1g Garden asparagus
Calcium 24mg 16mg Garden asparagus
Iron 2.14mg 0.37mg Garden asparagus
Magnesium 14mg 18mg Zucchini
Phosphorus 52mg 38mg Garden asparagus
Potassium 202mg 261mg Zucchini
Sodium 2mg 8mg Garden asparagus
Zinc 0.54mg 0.32mg Garden asparagus
Copper 0.189mg 0.053mg Garden asparagus
Vitamin A 756IU 200IU Garden asparagus
Vitamin E 1.13mg 0.12mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.6mg 17.9mg Zucchini
Vitamin B1 0.143mg 0.045mg Garden asparagus
Vitamin B2 0.141mg 0.094mg Garden asparagus
Vitamin B3 0.978mg 0.451mg Garden asparagus
Vitamin B5 0.274mg 0.204mg Garden asparagus
Vitamin B6 0.091mg 0.163mg Zucchini
Folate 52µg 24µg Garden asparagus
Vitamin B12 0µg 0µg
Vitamin K 41.6µg 4.3µg Garden asparagus
Tryptophan 0.027mg 0.01mg Garden asparagus
Threonine 0.084mg 0.029mg Garden asparagus
Isoleucine 0.075mg 0.044mg Garden asparagus
Leucine 0.128mg 0.071mg Garden asparagus
Lysine 0.104mg 0.067mg Garden asparagus
Methionine 0.031mg 0.018mg Garden asparagus
Phenylalanine 0.075mg 0.043mg Garden asparagus
Valine 0.115mg 0.054mg Garden asparagus
Histidine 0.049mg 0.026mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.04g 0.084g Garden asparagus
Monounsaturated Fat 0g 0.011g Zucchini
Polyunsaturated fat 0.05g 0.091g Zucchini

Which food is preferable for your diet?

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

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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
16
Zucchini
Mineral Summary Score
27
Garden asparagus
12
Zucchini

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
7%
Zucchini
Carbohydrates
4%
Garden asparagus
3%
Zucchini
Fats
1%
Garden asparagus
1%
Zucchini

Comparison summary

Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 17)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $3.6)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.044g)
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.