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Nachos vs. Asparagus — In-Depth Nutrition Comparison

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How are nachos and asparagus different?

  • Nachos are higher in phosphorus, vitamin E, and selenium; however, asparagus is richer in vitamin K, iron, vitamin A, copper, and folate.
  • Daily need coverage for phosphorus for nachos is 21% higher.
  • Nachos contain 157 times more sodium than asparagus. While nachos contain 313mg of sodium, asparagus contains only 2mg.
  • Asparagus has a lower glycemic index (32) than nachos (75).

Fast foods, nachos, with cheese and Asparagus, raw are the varieties used in this article.

Infographic

Nachos 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.
Nachos
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 19% 32% 28% 21% 23% 85% 41% 24% 47%
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 +200%
Contains more CalciumCalcium +162.5%
Contains more PotassiumPotassium +79.2%
Contains more ZincZinc +59.3%
Contains more PhosphorusPhosphorus +280.8%
Contains more ManganeseManganese +18.4%
Contains more SeleniumSelenium +273.9%
Contains more IronIron +185.3%
Contains more CopperCopper +195.3%
Contains less SodiumSodium -99.4%

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.
Nachos
5
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 3.7% 1.7% 82% 0% 31% 31% 12% 23% 50% 8.8% 48% 7.5% 14%
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 EVitamin E +261.1%
Contains more Vitamin B5Vitamin B5 +38.7%
Contains more Vitamin B6Vitamin B6 +136.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +65%
Contains more Vitamin CVitamin C +409.1%
Contains more Vitamin AVitamin A +660%
Contains more Vitamin B1Vitamin B1 +16.3%
Contains more Vitamin B3Vitamin B3 +55.2%
Contains more Vitamin KVitamin K +115.5%
Contains more FolateFolate +420%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.141mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nachos
4
4% 22% 35% 37% 2%
Protein: 4.32 g
Fats: 21.5 g
Carbs: 34.91 g
Water: 37.4 g
Other: 1.87 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 +96.4%
Contains more FatsFats +17816.7%
Contains more CarbsCarbs +799.7%
Contains more OtherOther +222.4%
Contains more WaterWater +149.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nachos
2
10% 66% 24%
Saturated fat: Sat. Fat 2.173 g
Monounsaturated fat: Mono. Fat 14.02 g
Polyunsaturated fat: Poly. Fat 5.04 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 +9980%
Contains less Sat. FatSaturated fat -98.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Nachos
3
93% 2% 5%
Starch: 28.33 g
Sucrose: 0.53 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.63 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 +130.4%
Contains more LactoseLactose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~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.
Nachos Asparagus
Rich in minerals ok
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 Equal

All nutrients comparison - raw data values

Nutrient Nachos Asparagus DV% diff.
Monounsaturated fat 14.02g 0g 35%
Fats 21.5g 0.12g 33%
Polyunsaturated fat 5.04g 0.05g 33%
Phosphorus 198mg 52mg 21%
Vitamin E 4.08mg 1.13mg 20%
Vitamin K 19.3µg 41.6µg 19%
Iron 0.75mg 2.14mg 17%
Calories 343kcal 20kcal 16%
Sodium 313mg 2mg 14%
Copper 0.064mg 0.189mg 14%
Starch 28.33g 12%
Selenium 8.6µg 2.3µg 11%
Folate 10µg 52µg 11%
Saturated fat 2.173g 0.04g 10%
Vitamin B6 0.215mg 0.091mg 10%
Carbs 34.91g 3.88g 10%
Magnesium 42mg 14mg 7%
Potassium 362mg 202mg 5%
Vitamin C 1.1mg 5.6mg 5%
Fiber 3.2g 2.1g 4%
Calcium 63mg 24mg 4%
Vitamin A 5µg 38µg 4%
Protein 4.32g 2.2g 4%
Zinc 0.86mg 0.54mg 3%
Vitamin B12 0.07µg 0µg 3%
Choline 26.4mg 16mg 2%
Vitamin B3 0.63mg 0.978mg 2%
Vitamin B5 0.38mg 0.274mg 2%
Vitamin B1 0.123mg 0.143mg 2%
Fructose 0g 1g 1%
Manganese 0.187mg 0.158mg 1%
Cholesterol 3mg 0mg 1%
Vitamin B2 0.133mg 0.141mg 1%
Net carbs 31.71g 1.78g N/A
Sugar 2.17g 1.88g N/A
Trans fat 0.058g 0g N/A
Tryptophan 0.042mg 0.027mg 0%
Threonine 0.156mg 0.084mg 0%
Isoleucine 0.187mg 0.075mg 0%
Leucine 0.521mg 0.128mg 0%
Lysine 0.156mg 0.104mg 0%
Methionine 0.094mg 0.031mg 0%
Phenylalanine 0.229mg 0.075mg 0%
Valine 0.25mg 0.115mg 0%
Histidine 0.135mg 0.049mg 0%
Omega-3 - ALA 0.617g N/A
Omega-6 - Gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.011g 0g N/A
Omega-6 - Linoleic acid 4.343g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nachos 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
24%
Nachos
25%
Asparagus
Minerals Daily Need Coverage Score
35%
Nachos
25%
Asparagus

Comparison summary

Which food is richer in minerals?
Nachos
Nachos is relatively richer in minerals
Which food is cheaper?
Nachos
Nachos is cheaper (difference - $4)
Which food is lower in Cholesterol?
Asparagus
Asparagus is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 311mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 2.133g)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 43)
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. Nachos - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170291/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.