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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.

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

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 Vitamin K +867.4%
Contains more Folate +116.7%
Contains more Vitamin C +219.6%
Contains more Vitamin B6 +79.1%
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 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
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 Vitamin K +867.4%
Contains more Folate +116.7%
Contains more Vitamin C +219.6%
Contains more Vitamin B6 +79.1%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Zucchini
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 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.

All nutrients comparison - raw data values

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

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.