Kiwi vs. Asparagus — In-Depth Nutrition Comparison
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How are kiwi and asparagus different?
- Kiwi is higher in vitamin C; however, asparagus is richer in iron, vitamin A, vitamin B1, vitamin B2, folate, and copper.
- Daily need coverage for vitamin C for kiwi is 97% higher.
- Asparagus has a lower glycemic index (32) than kiwi (58).
Kiwifruit, green, raw and Asparagus, raw are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +21.4% |
| Contains more CalciumCalcium | +41.7% |
| Contains more PotassiumPotassium | +54.5% |
| Contains more IronIron | +590.3% |
| Contains more CopperCopper | +45.4% |
| Contains more ZincZinc | +285.7% |
| Contains more PhosphorusPhosphorus | +52.9% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +61.2% |
| Contains more SeleniumSelenium | +1050% |
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.
| Contains more Vitamin CVitamin C | +1555.4% |
| Contains more Vitamin EVitamin E | +29.2% |
| Contains more Vitamin AVitamin A | +850% |
| Contains more Vitamin B1Vitamin B1 | +429.6% |
| Contains more Vitamin B2Vitamin B2 | +464% |
| Contains more Vitamin B3Vitamin B3 | +186.8% |
| Contains more Vitamin B5Vitamin B5 | +49.7% |
| Contains more Vitamin B6Vitamin B6 | +44.4% |
| Contains more FolateFolate | +108% |
| Contains more CholineCholine | +105.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 92.7mg | 5.6mg | 97% |
| Iron | 0.31mg | 2.14mg | 23% |
| Vitamin B1 | 0.027mg | 0.143mg | 10% |
| Vitamin B2 | 0.025mg | 0.141mg | 9% |
| Copper | 0.13mg | 0.189mg | 7% |
| Folate | 25µg | 52µg | 7% |
| Vitamin B3 | 0.341mg | 0.978mg | 4% |
| Selenium | 0.2µg | 2.3µg | 4% |
| Vitamin A | 4µg | 38µg | 4% |
| Zinc | 0.14mg | 0.54mg | 4% |
| Fructose | 4.35g | 1g | 4% |
| Fiber | 3g | 2.1g | 4% |
| Carbs | 14.66g | 3.88g | 4% |
| Potassium | 312mg | 202mg | 3% |
| Phosphorus | 34mg | 52mg | 3% |
| Manganese | 0.098mg | 0.158mg | 3% |
| Polyunsaturated fat | 0.287g | 0.05g | 2% |
| Vitamin B6 | 0.063mg | 0.091mg | 2% |
| Vitamin B5 | 0.183mg | 0.274mg | 2% |
| Calories | 61kcal | 20kcal | 2% |
| Protein | 1.14g | 2.2g | 2% |
| Vitamin E | 1.46mg | 1.13mg | 2% |
| Choline | 7.8mg | 16mg | 1% |
| Magnesium | 17mg | 14mg | 1% |
| Fats | 0.52g | 0.12g | 1% |
| Vitamin K | 40.3µg | 41.6µg | 1% |
| Calcium | 34mg | 24mg | 1% |
| Net carbs | 11.66g | 1.78g | N/A |
| Sugar | 8.99g | 1.88g | N/A |
| Sodium | 3mg | 2mg | 0% |
| Saturated fat | 0.029g | 0.04g | 0% |
| Monounsaturated fat | 0.047g | 0g | 0% |
| Tryptophan | 0.015mg | 0.027mg | 0% |
| Threonine | 0.047mg | 0.084mg | 0% |
| Isoleucine | 0.051mg | 0.075mg | 0% |
| Leucine | 0.066mg | 0.128mg | 0% |
| Lysine | 0.061mg | 0.104mg | 0% |
| Methionine | 0.024mg | 0.031mg | 0% |
| Phenylalanine | 0.044mg | 0.075mg | 0% |
| Valine | 0.057mg | 0.115mg | 0% |
| Histidine | 0.027mg | 0.049mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +333.3% |
| Contains more CarbsCarbs | +277.8% |
| Contains more ProteinProtein | +93% |
| Contains more WaterWater | +12.2% |
~equal in
Other
~0.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -27.5% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +474% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +532.3% |
| Contains more FructoseFructose | +335% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +53.3% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
