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Gratin vs Garden asparagus - In-Depth Nutrition Comparison

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The main differences between Gratin and Garden asparagus

  • Gratin has more Calcium, Phosphorus, Vitamin B6, and Potassium, however Garden asparagus has more Iron, Folate, and Vitamin B1.
  • Daily need coverage for Saturated Fat from Gratin is 23% higher.
  • Garden asparagus has 217 times less Sodium than Gratin. Gratin has 433mg of Sodium, while Garden asparagus has 2mg.

Food types used in this article are Potatoes, au gratin, home-prepared from recipe using butter and Asparagus, raw.

Infographic

Gratin 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 +395.8%
Contains more Magnesium +42.9%
Contains more Phosphorus +117.3%
Contains more Potassium +96%
Contains more Zinc +27.8%
Contains more Iron +234.4%
Contains less Sodium -99.5%
Contains more Copper +18.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 24% 15% 49% 35% 57% 19% 54%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Contains more Calcium +395.8%
Contains more Magnesium +42.9%
Contains more Phosphorus +117.3%
Contains more Potassium +96%
Contains more Zinc +27.8%
Contains more Iron +234.4%
Contains less Sodium -99.5%
Contains more Copper +18.1%

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
Gratin
4
:
Contains more Vitamin C +76.8%
Contains more Vitamin B5 +41.2%
Contains more Vitamin B6 +91.2%
Contains more Vitamin A +186.4%
Contains more Vitamin B1 +123.4%
Contains more Vitamin B2 +21.6%
Contains more Folate +372.7%
Equal in Vitamin B3 - 0.978
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 0%
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%
Contains more Vitamin C +76.8%
Contains more Vitamin B5 +41.2%
Contains more Vitamin B6 +91.2%
Contains more Vitamin A +186.4%
Contains more Vitamin B1 +123.4%
Contains more Vitamin B2 +21.6%
Contains more Folate +372.7%
Equal in Vitamin B3 - 0.978

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.
Gratin 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 Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Gratin Garden asparagus Opinion
Net carbs 9.47g 1.78g Gratin
Protein 5.06g 2.2g Gratin
Fats 7.59g 0.12g Gratin
Carbs 11.27g 3.88g Gratin
Calories 132kcal 20kcal Gratin
Starch g g
Fructose g 1g Garden asparagus
Sugar g 1.88g Gratin
Fiber 1.8g 2.1g Garden asparagus
Calcium 119mg 24mg Gratin
Iron 0.64mg 2.14mg Garden asparagus
Magnesium 20mg 14mg Gratin
Phosphorus 113mg 52mg Gratin
Potassium 396mg 202mg Gratin
Sodium 433mg 2mg Garden asparagus
Zinc 0.69mg 0.54mg Gratin
Copper 0.16mg 0.189mg Garden asparagus
Vitamin A 264IU 756IU Garden asparagus
Vitamin E mg 1.13mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9.9mg 5.6mg Gratin
Vitamin B1 0.064mg 0.143mg Garden asparagus
Vitamin B2 0.116mg 0.141mg Garden asparagus
Vitamin B3 0.993mg 0.978mg Gratin
Vitamin B5 0.387mg 0.274mg Gratin
Vitamin B6 0.174mg 0.091mg Gratin
Folate 11µg 52µg Garden asparagus
Vitamin B12 0µg 0µg
Vitamin K µg 41.6µg Garden asparagus
Tryptophan 0.07mg 0.027mg Gratin
Threonine 0.192mg 0.084mg Gratin
Isoleucine 0.284mg 0.075mg Gratin
Leucine 0.443mg 0.128mg Gratin
Lysine 0.381mg 0.104mg Gratin
Methionine 0.117mg 0.031mg Gratin
Phenylalanine 0.254mg 0.075mg Gratin
Valine 0.325mg 0.115mg Gratin
Histidine 0.151mg 0.049mg Gratin
Cholesterol 23mg 0mg Garden asparagus
Trans Fat g 0g Gratin
Saturated Fat 4.733g 0.04g Garden asparagus
Monounsaturated Fat 2.149g 0g Gratin
Polyunsaturated fat 0.276g 0.05g Gratin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gratin Garden asparagus
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
15
Gratin
29
Garden asparagus
Mineral Summary Score
36
Gratin
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
30%
Gratin
13%
Garden asparagus
Carbohydrates
11%
Gratin
4%
Garden asparagus
Fats
35%
Gratin
1%
Garden asparagus

Comparison summary

Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 1.88g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 32)
Which food is cheaper?
Gratin
Gratin is cheaper (difference - $4)
Which food is richer in minerals?
Gratin
Gratin is relatively richer in minerals
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 431mg)
Which food is lower in Cholesterol?
Garden asparagus
Garden asparagus is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 4.693g)
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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.