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Jerky vs. Asparagus — In-Depth Nutrition Comparison

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Summary of differences between jerky and asparagus

  • Jerky has more zinc, phosphorus, vitamin B12, iron, folate, and choline, while asparagus has more vitamin K.
  • Jerky covers your daily need for sodium, 90% more than asparagus.
  • The amount of cholesterol in asparagus is lower.
  • Jerky has a lower glycemic index. The glycemic index of jerky is 0, while the glycemic index of asparagus is 32.

These are the specific foods used in this comparison Snacks, beef jerky, chopped and formed and Asparagus, raw.

Infographic

Jerky vs 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.
Jerky
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
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 +264.3%
Contains more PotassiumPotassium +195.5%
Contains more IronIron +153.3%
Contains more CopperCopper +20.1%
Contains more ZincZinc +1401.9%
Contains more PhosphorusPhosphorus +682.7%
Contains more SeleniumSelenium +365.2%
Contains more CalciumCalcium +20%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +42.3%

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.
Jerky
6
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 0% 0% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
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 DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +77.1%
Contains more Vitamin B6Vitamin B6 +96.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +157.7%
Contains more CholineCholine +581.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +130.6%
Contains more Vitamin B5Vitamin B5 +68.1%
Contains more Vitamin KVitamin K +1708.7%
~equal in Vitamin B1 ~0.143mg
~equal in Vitamin B2 ~0.141mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jerky
4
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 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 ProteinProtein +1409.1%
Contains more FatsFats +21233.3%
Contains more CarbsCarbs +183.5%
Contains more OtherOther +1079.3%
Contains more WaterWater +299.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jerky
2
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 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 +1922%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Jerky Asparagus
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Jerky Asparagus DV% diff.
Sodium 2081mg 2mg 90%
Zinc 8.11mg 0.54mg 69%
Protein 33.2g 2.2g 62%
Phosphorus 407mg 52mg 51%
Saturated fat 10.85g 0.04g 49%
Vitamin B12 0.99µg 0µg 41%
Iron 5.42mg 2.14mg 41%
Fats 25.6g 0.12g 39%
Vitamin K 2.3µg 41.6µg 33%
Monounsaturated fat 11.305g 0g 28%
Folate 134µg 52µg 21%
Calories 410kcal 20kcal 20%
Choline 109.1mg 16mg 17%
Cholesterol 48mg 0mg 16%
Selenium 10.7µg 2.3µg 15%
Potassium 597mg 202mg 12%
Magnesium 51mg 14mg 9%
Vitamin B6 0.179mg 0.091mg 7%
Polyunsaturated fat 1.011g 0.05g 6%
Vitamin C 0mg 5.6mg 6%
Vitamin B3 1.732mg 0.978mg 5%
Copper 0.227mg 0.189mg 4%
Vitamin A 0µg 38µg 4%
Vitamin E 0.49mg 1.13mg 4%
Vitamin D 0.3µg 0µg 2%
Manganese 0.111mg 0.158mg 2%
Carbs 11g 3.88g 2%
Vitamin B5 0.163mg 0.274mg 2%
Fiber 1.8g 2.1g 1%
Vitamin D 11IU 0IU 1%
Fructose 1g 1%
Vitamin B1 0.154mg 0.143mg 1%
Net carbs 9.2g 1.78g N/A
Calcium 20mg 24mg 0%
Sugar 9g 1.88g N/A
Vitamin B2 0.142mg 0.141mg 0%
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.075mg 0%
Leucine 0.128mg 0%
Lysine 0.104mg 0%
Methionine 0.031mg 0%
Phenylalanine 0.075mg 0%
Valine 0.115mg 0%
Histidine 0.049mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jerky Asparagus
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Jerky
25%
Asparagus
Minerals Daily Need Coverage Score
111%
Jerky
25%
Asparagus

Comparison summary

Which food is richer in minerals?
Jerky
Jerky is relatively richer in minerals
Which food is lower in glycemic index?
Jerky
Jerky is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Asparagus
Asparagus is lower in Cholesterol (difference - 48mg)
Which food is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 7.12g)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 2079mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 10.81g)
Which food is cheaper?
?
The foods are relatively equal in price ($4)
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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.