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Malt vs. Asparagus — In-Depth Nutrition Comparison

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How are malt and asparagus different?

  • Malt is higher in vitamin B12 and calcium; however, asparagus is richer in vitamin K, iron, copper, vitamin A, folate, vitamin B1, and vitamin E.
  • Daily need coverage for vitamin K for asparagus is 34% higher.
  • Asparagus has less saturated fat.
  • Asparagus has a lower glycemic index (32) than malt (59).

Beverages, Malted drink mix, chocolate, powder, prepared with whole milk and Asparagus, raw are the varieties used in this article.

Infographic

Malt 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.
Malt
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 29% 15% 7.9% 12% 11% 39% 7.8% 10% 29%
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 CalciumCalcium +308.3%
Contains more PhosphorusPhosphorus +75%
Contains more SeleniumSelenium +134.8%
Contains more PotassiumPotassium +17.4%
Contains more IronIron +919%
Contains more CopperCopper +410.8%
Contains more ZincZinc +31.7%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +97.5%
~equal in Magnesium ~14mg

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.
Malt
3
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 0.33% 8.7% 1.2% 0% 14% 42% 4.9% 21% 11% 53% 0.75% 6.8% 0%
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 B2Vitamin B2 +30.5%
Contains more Vitamin B5Vitamin B5 +29.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +5500%
Contains more Vitamin AVitamin A +46.2%
Contains more Vitamin EVitamin E +1783.3%
Contains more Vitamin B1Vitamin B1 +164.8%
Contains more Vitamin B3Vitamin B3 +277.6%
Contains more Vitamin B6Vitamin B6 +97.8%
Contains more Vitamin KVitamin K +13766.7%
Contains more FolateFolate +477.8%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Malt
4
3% 3% 11% 81%
Protein: 3.37 g
Fats: 3.29 g
Carbs: 11.2 g
Water: 81.34 g
Other: 0.8 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 +53.2%
Contains more FatsFats +2641.7%
Contains more CarbsCarbs +188.7%
Contains more OtherOther +37.9%
Contains more WaterWater +14.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Malt
2
65% 28% 7%
Saturated fat: Sat. Fat 1.883 g
Monounsaturated fat: Mono. Fat 0.827 g
Polyunsaturated fat: Poly. Fat 0.208 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 +316%
Contains less Sat. FatSaturated fat -97.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Malt Asparagus DV% diff.
Vitamin K 0.3µg 41.6µg 34%
Iron 0.21mg 2.14mg 24%
Vitamin B12 0.42µg 0µg 18%
Copper 0.037mg 0.189mg 17%
Folate 9µg 52µg 11%
Saturated fat 1.883g 0.04g 8%
Vitamin B1 0.054mg 0.143mg 7%
Calcium 98mg 24mg 7%
Vitamin E 0.06mg 1.13mg 7%
Fiber 0.5g 2.1g 6%
Phosphorus 91mg 52mg 6%
Selenium 5.4µg 2.3µg 6%
Vitamin C 0.1mg 5.6mg 6%
Fats 3.29g 0.12g 5%
Vitamin B3 0.259mg 0.978mg 4%
Vitamin B6 0.046mg 0.091mg 3%
Choline 16mg 3%
Calories 85kcal 20kcal 3%
Vitamin B2 0.184mg 0.141mg 3%
Manganese 0.08mg 0.158mg 3%
Cholesterol 10mg 0mg 3%
Sodium 60mg 2mg 3%
Carbs 11.2g 3.88g 2%
Monounsaturated fat 0.827g 0g 2%
Vitamin B5 0.354mg 0.274mg 2%
Protein 3.37g 2.2g 2%
Fructose 1g 1%
Polyunsaturated fat 0.208g 0.05g 1%
Vitamin A 26µg 38µg 1%
Caffeine 3mg 0mg 1%
Potassium 172mg 202mg 1%
Zinc 0.41mg 0.54mg 1%
Net carbs 10.7g 1.78g N/A
Magnesium 15mg 14mg 0%
Sugar 6.68g 1.88g N/A
Tryptophan 0.074mg 0.027mg 0%
Threonine 0.143mg 0.084mg 0%
Isoleucine 0.165mg 0.075mg 0%
Leucine 0.268mg 0.128mg 0%
Lysine 0.142mg 0.104mg 0%
Methionine 0.074mg 0.031mg 0%
Phenylalanine 0.15mg 0.075mg 0%
Valine 0.193mg 0.115mg 0%
Histidine 0.077mg 0.049mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Malt 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
13%
Malt
25%
Asparagus
Minerals Daily Need Coverage Score
17%
Malt
25%
Asparagus

Comparison summary

Which food is cheaper?
Malt
Malt is cheaper (difference - $3)
Which food is lower in Cholesterol?
Asparagus
Asparagus is lower in Cholesterol (difference - 10mg)
Which food is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 4.8g)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 58mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 1.843g)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Asparagus
Asparagus is relatively richer in vitamins
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.

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. Malt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174867/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.