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Garlic vs Garden asparagus - In-Depth Nutrition Comparison

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What are the main differences between Garlic and Garden asparagus?

  • Garlic is richer in Vitamin B6, Manganese, Vitamin C, Selenium, Calcium, Phosphorus, and Copper, yet Garden asparagus is richer in Vitamin K, Folate, and Vitamin E .
  • Garlic's daily need coverage for Vitamin B6 is 88% higher.
  • Garlic has 11 times more Manganese than Garden asparagus. Garlic has 1.672mg of Manganese, while Garden asparagus has 0.158mg.

We used Garlic, raw and Asparagus, raw types in this comparison.

Infographic

Garlic vs Garden asparagus 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 Calcium +654.2%
Contains more Potassium +98.5%
Contains more Magnesium +78.6%
Contains more Copper +58.2%
Contains more Zinc +114.8%
Contains more Phosphorus +194.2%
Contains more Iron +25.9%
Contains less Sodium -88.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 55% 36% 18% 100% 32% 66% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Contains more Calcium +654.2%
Contains more Potassium +98.5%
Contains more Magnesium +78.6%
Contains more Copper +58.2%
Contains more Zinc +114.8%
Contains more Phosphorus +194.2%
Contains more Iron +25.9%
Contains less Sodium -88.2%

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
Garlic
4
:
Contains more Vitamin C +457.1%
Contains more Vitamin B1 +39.9%
Contains more Vitamin B5 +117.5%
Contains more Vitamin B6 +1257.1%
Contains more Vitamin A +8300%
Contains more Vitamin E +1312.5%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B3 +39.7%
Contains more Vitamin K +2347.1%
Contains more Folate +1633.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 105% 1% 2% 0% 50% 26% 14% 36% 285% 0% 5% 3%
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%
Contains more Vitamin C +457.1%
Contains more Vitamin B1 +39.9%
Contains more Vitamin B5 +117.5%
Contains more Vitamin B6 +1257.1%
Contains more Vitamin A +8300%
Contains more Vitamin E +1312.5%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B3 +39.7%
Contains more Vitamin K +2347.1%
Contains more Folate +1633.3%

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.
Garlic Garden asparagus
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garlic Garden asparagus Opinion
Calories 149kcal 20kcal Garlic
Protein 6.36g 2.2g Garlic
Fats 0.5g 0.12g Garlic
Vitamin C 31.2mg 5.6mg Garlic
Net carbs 30.96g 1.78g Garlic
Carbs 33.06g 3.88g Garlic
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.7mg 2.14mg Garden asparagus
Calcium 181mg 24mg Garlic
Potassium 401mg 202mg Garlic
Magnesium 25mg 14mg Garlic
Sugar 1g 1.88g Garlic
Fiber 2.1g 2.1g
Copper 0.299mg 0.189mg Garlic
Zinc 1.16mg 0.54mg Garlic
Starch g g
Phosphorus 153mg 52mg Garlic
Sodium 17mg 2mg Garden asparagus
Vitamin A 9IU 756IU Garden asparagus
Vitamin E 0.08mg 1.13mg Garden asparagus
Vitamin D 0µg 0µg
Vitamin B1 0.2mg 0.143mg Garlic
Vitamin B2 0.11mg 0.141mg Garden asparagus
Vitamin B3 0.7mg 0.978mg Garden asparagus
Vitamin B5 0.596mg 0.274mg Garlic
Vitamin B6 1.235mg 0.091mg Garlic
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 41.6µg Garden asparagus
Folate 3µg 52µg Garden asparagus
Trans Fat 0g 0g
Saturated Fat 0.089g 0.04g Garden asparagus
Monounsaturated Fat 0.011g 0g Garlic
Polyunsaturated fat 0.249g 0.05g Garlic
Tryptophan 0.066mg 0.027mg Garlic
Threonine 0.157mg 0.084mg Garlic
Isoleucine 0.217mg 0.075mg Garlic
Leucine 0.308mg 0.128mg Garlic
Lysine 0.273mg 0.104mg Garlic
Methionine 0.076mg 0.031mg Garlic
Phenylalanine 0.183mg 0.075mg Garlic
Valine 0.291mg 0.115mg Garlic
Histidine 0.113mg 0.049mg Garlic
Fructose g 1g Garden asparagus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Garden asparagus
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
43
Garlic
29
Garden asparagus
Mineral Summary Score
46
Garlic
27
Garden asparagus

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
38%
Garlic
13%
Garden asparagus
Carbohydrates
33%
Garlic
4%
Garden asparagus
Fats
2%
Garlic
1%
Garden asparagus

Comparison summary

Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 0.88g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 2)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $3.4)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.049g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/nutrients
  2. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.