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Corn raw vs. Asparagus — In-Depth Nutrition Comparison

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How are corn raw and asparagus different?

  • Corn raw is richer in vitamin B5, magnesium, and phosphorus, while asparagus is higher in vitamin K, iron, copper, vitamin A, vitamin E, and vitamin B2.
  • Asparagus covers your daily need for vitamin K, 34% more than corn raw.
  • Corn raw contains 3 times more magnesium than asparagus. Corn raw contains 37mg of magnesium, while asparagus contains 14mg.
  • Corn raw has a higher glycemic index (52) than asparagus (32).

Corn, sweet, yellow, raw and Asparagus, raw types were used in this article.

Infographic

Corn raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
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 +164.3%
Contains more PotassiumPotassium +33.7%
Contains more PhosphorusPhosphorus +71.2%
Contains more CalciumCalcium +1100%
Contains more IronIron +311.5%
Contains more CopperCopper +250%
Contains more ZincZinc +17.4%
Contains less SodiumSodium -86.7%
Contains more SeleniumSelenium +283.3%
~equal in Manganese ~0.158mg

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.
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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
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 CVitamin C +21.4%
Contains more Vitamin B3Vitamin B3 +81%
Contains more Vitamin B5Vitamin B5 +161.7%
Contains more CholineCholine +43.8%
Contains more Vitamin AVitamin A +322.2%
Contains more Vitamin EVitamin E +1514.3%
Contains more Vitamin B2Vitamin B2 +156.4%
Contains more Vitamin KVitamin K +13766.7%
Contains more FolateFolate +23.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.143mg
~equal in Vitamin B6 ~0.091mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 +48.6%
Contains more FatsFats +1025%
Contains more CarbsCarbs +382%
Contains more WaterWater +22.6%
~equal in Other ~0.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 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 +874%
Contains less Sat. FatSaturated fat -87.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +287%
Contains more GlucoseGlucose +427.7%
Contains more FructoseFructose +94%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn raw Asparagus DV% diff.
Vitamin K 0.3µg 41.6µg 34%
Iron 0.52mg 2.14mg 20%
Copper 0.054mg 0.189mg 15%
Vitamin B5 0.717mg 0.274mg 9%
Vitamin B2 0.055mg 0.141mg 7%
Vitamin E 0.07mg 1.13mg 7%
Phosphorus 89mg 52mg 5%
Carbs 18.7g 3.88g 5%
Magnesium 37mg 14mg 5%
Vitamin B3 1.77mg 0.978mg 5%
Polyunsaturated fat 0.487g 0.05g 3%
Folate 42µg 52µg 3%
Selenium 0.6µg 2.3µg 3%
Vitamin A 9µg 38µg 3%
Calories 86kcal 20kcal 3%
Starch 5.7g 2%
Fats 1.35g 0.12g 2%
Protein 3.27g 2.2g 2%
Potassium 270mg 202mg 2%
Calcium 2mg 24mg 2%
Vitamin C 6.8mg 5.6mg 1%
Fructose 1.94g 1g 1%
Monounsaturated fat 0.432g 0g 1%
Sodium 15mg 2mg 1%
Choline 23mg 16mg 1%
Saturated fat 0.325g 0.04g 1%
Zinc 0.46mg 0.54mg 1%
Vitamin B1 0.155mg 0.143mg 1%
Net carbs 16.7g 1.78g N/A
Sugar 6.26g 1.88g N/A
Fiber 2g 2.1g 0%
Manganese 0.163mg 0.158mg 0%
Vitamin B6 0.093mg 0.091mg 0%
Tryptophan 0.023mg 0.027mg 0%
Threonine 0.129mg 0.084mg 0%
Isoleucine 0.129mg 0.075mg 0%
Leucine 0.348mg 0.128mg 0%
Lysine 0.137mg 0.104mg 0%
Methionine 0.067mg 0.031mg 0%
Phenylalanine 0.15mg 0.075mg 0%
Valine 0.185mg 0.115mg 0%
Histidine 0.089mg 0.049mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn raw Asparagus
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
17%
Corn raw
25%
Asparagus
Minerals Daily Need Coverage Score
17%
Corn raw
25%
Asparagus

Comparison summary

Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $2.8)
Which food is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 4.38g)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 0.285g)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.