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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.

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
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" charts 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 Selenium +17.4%
Contains more Iron +234.4%
Contains less Sodium -99.5%
Contains more Copper +18.1%
Equal in Manganese - 0.158
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 24% 15% 49% 35% 57% 19% 54% 22% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
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 Selenium +17.4%
Contains more Iron +234.4%
Contains less Sodium -99.5%
Contains more Copper +18.1%
Equal in Manganese - 0.158

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.
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 Choline Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 9% 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +130%
Contains more Fats +6225%
Contains more Carbs +190.5%
Contains more Other +258.6%
Contains more Water +26%
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 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 Protein +130%
Contains more Fats +6225%
Contains more Carbs +190.5%
Contains more Other +258.6%
Contains more Water +26%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +452%
Contains less Saturated Fat -99.2%
66% 30% 4%
Saturated Fat: 4.733 g
Monounsaturated Fat: 2.149 g
Polyunsaturated fat: 0.276 g
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +452%
Contains less Saturated Fat -99.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 1g Garden asparagus
Sugar 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
Manganese 0.161mg 0.158mg Gratin
Selenium 2.7µg 2.3µg Gratin
Vitamin A 264IU 756IU Garden asparagus
Vitamin A RAE 64µg 38µg Gratin
Vitamin E 1.13mg Garden asparagus
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
Choline 16mg Garden asparagus
Vitamin K 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
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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
Gratin
28%
Garden asparagus
Minerals Daily Need Coverage Score
32%
Gratin
25%
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

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. 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.