Pasta vs. Asparagus — In-Depth Nutrition Comparison
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A recap on differences between pasta and asparagus
- Pasta has more vitamin B12 and vitamin B1; however, asparagus is higher in vitamin A, iron, copper, vitamin C, and potassium.
- Asparagus covers your daily vitamin A needs 15% more than pasta.
- The glycemic index of pasta is higher.
Food varieties used in this article are Pasta, fresh-refrigerated, plain, cooked and Asparagus, raw.
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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 MagnesiumMagnesium | +28.6% |
| Contains more PhosphorusPhosphorus | +21.2% |
| Contains more ManganeseManganese | +41.8% |
| Contains more CalciumCalcium | +300% |
| Contains more PotassiumPotassium | +741.7% |
| Contains more IronIron | +87.7% |
| Contains more CopperCopper | +103.2% |
| Contains less SodiumSodium | -66.7% |
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.
| Contains more Vitamin B1Vitamin B1 | +46.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +23.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +533.3% |
| Contains more Vitamin B5Vitamin B5 | +49.7% |
| Contains more Vitamin B6Vitamin B6 | +167.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 41.6µg | 35% | |
| Iron | 1.14mg | 2.14mg | 13% |
| Cholesterol | 33mg | 0mg | 11% |
| Copper | 0.093mg | 0.189mg | 11% |
| Vitamin E | 1.13mg | 8% | |
| Fiber | 2.1g | 8% | |
| Carbs | 24.93g | 3.88g | 7% |
| Calories | 131kcal | 20kcal | 6% |
| Vitamin B12 | 0.14µg | 0µg | 6% |
| Protein | 5.15g | 2.2g | 6% |
| Vitamin B1 | 0.209mg | 0.143mg | 6% |
| Vitamin C | 0mg | 5.6mg | 6% |
| Potassium | 24mg | 202mg | 5% |
| Vitamin A | 6µg | 38µg | 4% |
| Vitamin B6 | 0.034mg | 0.091mg | 4% |
| Selenium | 2.3µg | 4% | |
| Polyunsaturated fat | 0.429g | 0.05g | 3% |
| Choline | 16mg | 3% | |
| Manganese | 0.224mg | 0.158mg | 3% |
| Folate | 64µg | 52µg | 3% |
| Calcium | 6mg | 24mg | 2% |
| Phosphorus | 63mg | 52mg | 2% |
| Vitamin B5 | 0.183mg | 0.274mg | 2% |
| Fructose | 1g | 1% | |
| Saturated fat | 0.15g | 0.04g | 1% |
| Fats | 1.05g | 0.12g | 1% |
| Magnesium | 18mg | 14mg | 1% |
| Vitamin B2 | 0.15mg | 0.141mg | 1% |
| Net carbs | 24.93g | 1.78g | N/A |
| Sugar | 1.88g | N/A | |
| Zinc | 0.56mg | 0.54mg | 0% |
| Sodium | 6mg | 2mg | 0% |
| Vitamin B3 | 0.992mg | 0.978mg | 0% |
| Monounsaturated fat | 0.124g | 0g | 0% |
| Tryptophan | 0.065mg | 0.027mg | 0% |
| Threonine | 0.134mg | 0.084mg | 0% |
| Isoleucine | 0.197mg | 0.075mg | 0% |
| Leucine | 0.348mg | 0.128mg | 0% |
| Lysine | 0.097mg | 0.104mg | 0% |
| Methionine | 0.079mg | 0.031mg | 0% |
| Phenylalanine | 0.247mg | 0.075mg | 0% |
| Valine | 0.217mg | 0.115mg | 0% |
| Histidine | 0.103mg | 0.049mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +134.1% |
| Contains more FatsFats | +775% |
| Contains more CarbsCarbs | +542.5% |
| Contains more WaterWater | +36% |
| Contains more OtherOther | +87.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +758% |
| Contains less Sat. FatSaturated fat | -73.3% |
