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Ginger vs. Asparagus — In-Depth Nutrition Comparison

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What are the differences between ginger and asparagus?

  • Ginger is higher in magnesium, potassium, and vitamin B6, yet asparagus is higher in vitamin K, iron, vitamin A, folate, vitamin B1, vitamin B2, and vitamin E.
  • Asparagus's daily need coverage for vitamin K is 35% more.
  • Ginger has 3 times more magnesium than asparagus. While ginger has 43mg of magnesium, asparagus has only 14mg.
  • The glycemic index of ginger is lower.

We used Ginger root, raw and Asparagus, raw types in this article.

Infographic

Ginger vs 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ginger
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +207.1%
Contains more PotassiumPotassium +105.4%
Contains more CopperCopper +19.6%
Contains more ManganeseManganese +44.9%
Contains more CalciumCalcium +50%
Contains more IronIron +256.7%
Contains more ZincZinc +58.8%
Contains more PhosphorusPhosphorus +52.9%
Contains less SodiumSodium -84.6%
Contains more SeleniumSelenium +228.6%

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.
Ginger
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin B6Vitamin B6 +75.8%
Contains more CholineCholine +80%
Contains more Vitamin CVitamin C +12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +334.6%
Contains more Vitamin B1Vitamin B1 +472%
Contains more Vitamin B2Vitamin B2 +314.7%
Contains more Vitamin B3Vitamin B3 +30.4%
Contains more Vitamin B5Vitamin B5 +35%
Contains more Vitamin KVitamin K +41500%
Contains more FolateFolate +372.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Ginger Asparagus DV% diff.
Vitamin K 0.1µg 41.6µg 35%
Iron 0.6mg 2.14mg 19%
Vitamin B1 0.025mg 0.143mg 10%
Folate 11µg 52µg 10%
Vitamin B2 0.034mg 0.141mg 8%
Magnesium 43mg 14mg 7%
Potassium 415mg 202mg 6%
Vitamin E 0.26mg 1.13mg 6%
Vitamin B6 0.16mg 0.091mg 5%
Carbs 17.77g 3.88g 5%
Vitamin A 0µg 38µg 4%
Copper 0.226mg 0.189mg 4%
Selenium 0.7µg 2.3µg 3%
Manganese 0.229mg 0.158mg 3%
Calories 80kcal 20kcal 3%
Phosphorus 34mg 52mg 3%
Zinc 0.34mg 0.54mg 2%
Choline 28.8mg 16mg 2%
Fructose 1g 1%
Vitamin C 5mg 5.6mg 1%
Polyunsaturated fat 0.154g 0.05g 1%
Fats 0.75g 0.12g 1%
Saturated fat 0.203g 0.04g 1%
Vitamin B5 0.203mg 0.274mg 1%
Vitamin B3 0.75mg 0.978mg 1%
Calcium 16mg 24mg 1%
Protein 1.82g 2.2g 1%
Net carbs 15.77g 1.78g N/A
Sugar 1.7g 1.88g N/A
Fiber 2g 2.1g 0%
Sodium 13mg 2mg 0%
Monounsaturated fat 0.154g 0g 0%
Tryptophan 0.012mg 0.027mg 0%
Threonine 0.036mg 0.084mg 0%
Isoleucine 0.051mg 0.075mg 0%
Leucine 0.074mg 0.128mg 0%
Lysine 0.057mg 0.104mg 0%
Methionine 0.013mg 0.031mg 0%
Phenylalanine 0.045mg 0.075mg 0%
Valine 0.073mg 0.115mg 0%
Histidine 0.03mg 0.049mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
3
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more FatsFats +525%
Contains more CarbsCarbs +358%
Contains more OtherOther +32.8%
Contains more ProteinProtein +20.9%
Contains more WaterWater +18.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
2
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 g
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +208%
Contains less Sat. FatSaturated fat -80.3%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/nutrients
  2. 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.