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Mustard vs. Asparagus — In-Depth Nutrition Comparison

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What are the differences between mustard and asparagus?

  • Mustard is higher in selenium, manganese, magnesium, phosphorus, and fiber, yet asparagus is higher in vitamin K, vitamin A, copper, and folate.
  • Mustard's daily need coverage for selenium is 57% more.
  • Mustard has 552 times more sodium than asparagus. While mustard has 1104mg of sodium, asparagus has only 2mg.

We used Mustard, prepared, yellow and Asparagus, raw types in this article.

Infographic

Mustard vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
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 +242.9%
Contains more CalciumCalcium +162.5%
Contains more ZincZinc +18.5%
Contains more PhosphorusPhosphorus +107.7%
Contains more ManganeseManganese +167.1%
Contains more SeleniumSelenium +1356.5%
Contains more PotassiumPotassium +32.9%
Contains more IronIron +32.9%
Contains more CopperCopper +155.4%
Contains less SodiumSodium -99.8%

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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
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 B1Vitamin B1 +23.8%
Contains more CholineCholine +40%
Contains more Vitamin CVitamin C +1766.7%
Contains more Vitamin AVitamin A +660%
Contains more Vitamin EVitamin E +213.9%
Contains more Vitamin B2Vitamin B2 +101.4%
Contains more Vitamin B3Vitamin B3 +73.1%
Contains more Vitamin B6Vitamin B6 +30%
Contains more Vitamin KVitamin K +2871.4%
Contains more FolateFolate +642.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.274mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 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 +70%
Contains more FatsFats +2683.3%
Contains more CarbsCarbs +50.3%
Contains more OtherOther +481%
Contains more WaterWater +11.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 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 +1448%
Contains less Sat. FatSaturated fat -81.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
41% 14% 30% 15%
Starch: 0.64 g
Sucrose: 0.21 g
Glucose: 0.47 g
Fructose: 0.23 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 GlucoseGlucose +38.3%
Contains more FructoseFructose +334.8%
~equal in Sucrose ~0.23g
~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.
Mustard Asparagus
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Mustard Asparagus DV% diff.
Selenium 33.5µg 2.3µg 57%
Sodium 1104mg 2mg 48%
Vitamin K 1.4µg 41.6µg 34%
Copper 0.074mg 0.189mg 13%
Manganese 0.422mg 0.158mg 11%
Folate 7µg 52µg 11%
Fiber 4g 2.1g 8%
Phosphorus 108mg 52mg 8%
Magnesium 48mg 14mg 8%
Iron 1.61mg 2.14mg 7%
Vitamin C 0.3mg 5.6mg 6%
Vitamin E 0.36mg 1.13mg 5%
Vitamin B2 0.07mg 0.141mg 5%
Monounsaturated fat 2.182g 0g 5%
Polyunsaturated fat 0.774g 0.05g 5%
Fats 3.34g 0.12g 5%
Calcium 63mg 24mg 4%
Vitamin A 5µg 38µg 4%
Vitamin B3 0.565mg 0.978mg 3%
Protein 3.74g 2.2g 3%
Vitamin B1 0.177mg 0.143mg 3%
Vitamin B6 0.07mg 0.091mg 2%
Calories 60kcal 20kcal 2%
Fructose 0.23g 1g 1%
Zinc 0.64mg 0.54mg 1%
Potassium 152mg 202mg 1%
Choline 22.4mg 16mg 1%
Saturated fat 0.214g 0.04g 1%
Carbs 5.83g 3.88g 1%
Net carbs 1.83g 1.78g N/A
Sugar 0.92g 1.88g N/A
Starch 0.64g 0%
Vitamin B5 0.254mg 0.274mg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.009mg 0.027mg 0%
Threonine 0.167mg 0.084mg 0%
Isoleucine 0.146mg 0.075mg 0%
Leucine 0.292mg 0.128mg 0%
Lysine 0.264mg 0.104mg 0%
Methionine 0.076mg 0.031mg 0%
Phenylalanine 0.161mg 0.075mg 0%
Valine 0.189mg 0.115mg 0%
Histidine 0.119mg 0.049mg 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g 0g N/A
Omega-6 - Linoleic acid 0.358g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Asparagus
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
10%
Mustard
25%
Asparagus
Minerals Daily Need Coverage Score
60%
Mustard
25%
Asparagus

Comparison summary

Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 0.96g)
Which food is cheaper?
Mustard
Mustard is cheaper (difference - $1.9)
Which food is richer in minerals?
Mustard
Mustard is relatively richer in minerals
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 1102mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 0.174g)
Which food is richer in vitamins?
Asparagus
Asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.