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Corn vs. Garden asparagus — In-Depth Nutrition Comparison

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How are Corn and Garden asparagus different?

  • Corn is higher in Vitamin B5, however, Garden asparagus is richer in Vitamin K, Iron, Copper, Folate, Vitamin E , and Vitamin B2.
  • Daily need coverage for Vitamin K from Garden asparagus is 34% higher.
  • Corn contains 3 times more Vitamin B5 than Garden asparagus. While Corn contains 0.792mg of Vitamin B5, Garden asparagus contains only 0.274mg.

Corn, sweet, yellow, cooked, boiled, drained, without salt and Asparagus, raw are the varieties used in this article.

Infographic

Corn 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Magnesium +85.7%
Contains more Phosphorus +48.1%
Contains less Sodium -50%
Contains more Zinc +14.8%
Contains more Calcium +700%
Contains more Iron +375.6%
Contains more Copper +285.7%
Contains more Selenium +1050%
Equal in Potassium - 202
Equal in Manganese - 0.158
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Magnesium +85.7%
Contains more Phosphorus +48.1%
Contains less Sodium -50%
Contains more Zinc +14.8%
Contains more Calcium +700%
Contains more Iron +375.6%
Contains more Copper +285.7%
Contains more Selenium +1050%
Equal in Potassium - 202
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.
Corn
4
:
Contains more Vitamin B3 +72.1%
Contains more Vitamin B5 +189.1%
Contains more Vitamin B6 +52.7%
Contains more Choline +81.9%
Contains more Vitamin A +187.5%
Contains more Vitamin E +1155.6%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +147.4%
Contains more Folate +126.1%
Contains more Vitamin K +10300%
Equal in Vitamin C - 5.6
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% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 16% 1%
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 B3 +72.1%
Contains more Vitamin B5 +189.1%
Contains more Vitamin B6 +52.7%
Contains more Choline +81.9%
Contains more Vitamin A +187.5%
Contains more Vitamin E +1155.6%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +147.4%
Contains more Folate +126.1%
Contains more Vitamin K +10300%
Equal in Vitamin C - 5.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +55%
Contains more Fats +1150%
Contains more Carbs +440.7%
Contains more Other +20.7%
Contains more Water +27%
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 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 +55%
Contains more Fats +1150%
Contains more Carbs +440.7%
Contains more Other +20.7%
Contains more Water +27%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +1106%
Contains less Saturated Fat -79.7%
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 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 +1106%
Contains less Saturated Fat -79.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +1091.3%
Contains more Glucose +29.2%
Contains more Maltose +∞%
Contains more Fructose +26.6%
61% 23% 7% 7%
Starch: 7.17 g
Sucrose: 2.74 g
Glucose: 0.84 g
Fructose: 0.79 g
Lactose: 0 g
Maltose: 0.17 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 Starch +∞%
Contains more Sucrose +1091.3%
Contains more Glucose +29.2%
Contains more Maltose +∞%
Contains more Fructose +26.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn Garden asparagus Opinion
Net carbs 18.58g 1.78g Corn
Protein 3.41g 2.2g Corn
Fats 1.5g 0.12g Corn
Carbs 20.98g 3.88g Corn
Calories 96kcal 20kcal Corn
Starch 7.17g Corn
Fructose 0.79g 1g Garden asparagus
Sugar 4.54g 1.88g Garden asparagus
Fiber 2.4g 2.1g Corn
Calcium 3mg 24mg Garden asparagus
Iron 0.45mg 2.14mg Garden asparagus
Magnesium 26mg 14mg Corn
Phosphorus 77mg 52mg Corn
Potassium 218mg 202mg Corn
Sodium 1mg 2mg Corn
Zinc 0.62mg 0.54mg Corn
Copper 0.049mg 0.189mg Garden asparagus
Manganese 0.167mg 0.158mg Corn
Selenium 0.2µg 2.3µg Garden asparagus
Vitamin A 263IU 756IU Garden asparagus
Vitamin A RAE 13µg 38µg Garden asparagus
Vitamin E 0.09mg 1.13mg Garden asparagus
Vitamin C 5.5mg 5.6mg Garden asparagus
Vitamin B1 0.093mg 0.143mg Garden asparagus
Vitamin B2 0.057mg 0.141mg Garden asparagus
Vitamin B3 1.683mg 0.978mg Corn
Vitamin B5 0.792mg 0.274mg Corn
Vitamin B6 0.139mg 0.091mg Corn
Folate 23µg 52µg Garden asparagus
Choline 29.1mg 16mg Corn
Vitamin K 0.4µg 41.6µg Garden asparagus
Tryptophan 0.023mg 0.027mg Garden asparagus
Threonine 0.133mg 0.084mg Corn
Isoleucine 0.133mg 0.075mg Corn
Leucine 0.358mg 0.128mg Corn
Lysine 0.141mg 0.104mg Corn
Methionine 0.069mg 0.031mg Corn
Phenylalanine 0.155mg 0.075mg Corn
Valine 0.191mg 0.115mg Corn
Histidine 0.091mg 0.049mg Corn
Saturated Fat 0.197g 0.04g Garden asparagus
Monounsaturated Fat 0.374g 0g Corn
Polyunsaturated fat 0.603g 0.05g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn 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
17%
Corn
28%
Garden asparagus
Minerals Daily Need Coverage Score
14%
Corn
25%
Garden asparagus

Comparison summary

Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 2.66g)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.157g)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 20)
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 1mg)
Which food is cheaper?
Corn
Corn is cheaper (difference - $2.8)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.