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  6. Prunes vs. Garden asparagus

Prunes vs. Garden asparagus — In-Depth Nutrition Comparison

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Important differences between Prunes and Garden asparagus

  • Prunes has more Fiber, Potassium, Vitamin K, Copper, Vitamin B6, Magnesium, and Manganese, however, Garden asparagus is richer in Iron, Folate, and Vitamin B1.
  • Prunes's daily need coverage for Fiber is 20% more.
  • Prunes contains 4 times more Potassium than Garden asparagus. Prunes contains 732mg of Potassium, while Garden asparagus contains 202mg.

The food varieties used in the comparison are Plums, dried (prunes), uncooked and Asparagus, raw.

Infographic

Prunes vs Garden 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.
Prunes
Prunes
6
:
3
Garden asparagus
Garden asparagus
Contains more Calcium +79.2%
Contains more Magnesium +192.9%
Contains more Phosphorus +32.7%
Contains more Potassium +262.4%
Contains more Copper +48.7%
Contains more Manganese +89.2%
Contains more Iron +130.1%
Contains more Zinc +22.7%
Contains more Selenium +666.7%
Equal in Sodium - 2
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Calcium +79.2%
Contains more Magnesium +192.9%
Contains more Phosphorus +32.7%
Contains more Potassium +262.4%
Contains more Copper +48.7%
Contains more Manganese +89.2%
Contains more Iron +130.1%
Contains more Zinc +22.7%
Contains more Selenium +666.7%
Equal in Sodium - 2

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.
Prunes
Prunes
6
:
4
Garden asparagus
Garden asparagus
Contains more Vitamin B2 +31.9%
Contains more Vitamin B3 +92.4%
Contains more Vitamin B5 +54%
Contains more Vitamin B6 +125.3%
Contains more Vitamin K +43%
Contains more Vitamin E +162.8%
Contains more Vitamin C +833.3%
Contains more Vitamin B1 +180.4%
Contains more Folate +1200%
Equal in Vitamin A - 756
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin B2 +31.9%
Contains more Vitamin B3 +92.4%
Contains more Vitamin B5 +54%
Contains more Vitamin B6 +125.3%
Contains more Vitamin K +43%
Contains more Vitamin E +162.8%
Contains more Vitamin C +833.3%
Contains more Vitamin B1 +180.4%
Contains more Folate +1200%
Equal in Vitamin A - 756

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
3
:
2
Garden asparagus
Garden asparagus
Contains more Fats +216.7%
Contains more Carbs +1546.4%
Contains more Other +355.2%
Contains more Water +201.5%
Equal in Protein - 2.2
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Garden asparagus
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 Fats +216.7%
Contains more Carbs +1546.4%
Contains more Other +355.2%
Contains more Water +201.5%
Equal in Protein - 2.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
2
:
1
Garden asparagus
Garden asparagus
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +24%
Contains less Saturated Fat -54.5%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +24%
Contains less Saturated Fat -54.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
Prunes
4
:
1
Garden asparagus
Garden asparagus
Contains more Starch +∞%
Contains more Glucose +3816.9%
Contains more Fructose +1145%
Contains more Maltose +∞%
Contains more Sucrose +53.3%
Prunes
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Garden asparagus
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 Glucose +3816.9%
Contains more Fructose +1145%
Contains more Maltose +∞%
Contains more Sucrose +53.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Garden asparagus Opinion
Net carbs 56.78g 1.78g Prunes
Protein 2.18g 2.2g Garden asparagus
Fats 0.38g 0.12g Prunes
Carbs 63.88g 3.88g Prunes
Calories 240kcal 20kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g 1g Prunes
Sugar 38.13g 1.88g Garden asparagus
Fiber 7.1g 2.1g Prunes
Calcium 43mg 24mg Prunes
Iron 0.93mg 2.14mg Garden asparagus
Magnesium 41mg 14mg Prunes
Phosphorus 69mg 52mg Prunes
Potassium 732mg 202mg Prunes
Sodium 2mg 2mg
Zinc 0.44mg 0.54mg Garden asparagus
Copper 0.281mg 0.189mg Prunes
Manganese 0.299mg 0.158mg Prunes
Selenium 0.3µg 2.3µg Garden asparagus
Vitamin A 781IU 756IU Prunes
Vitamin A RAE 39µg 38µg Prunes
Vitamin E 0.43mg 1.13mg Garden asparagus
Vitamin C 0.6mg 5.6mg Garden asparagus
Vitamin B1 0.051mg 0.143mg Garden asparagus
Vitamin B2 0.186mg 0.141mg Prunes
Vitamin B3 1.882mg 0.978mg Prunes
Vitamin B5 0.422mg 0.274mg Prunes
Vitamin B6 0.205mg 0.091mg Prunes
Folate 4µg 52µg Garden asparagus
Vitamin K 59.5µg 41.6µg Prunes
Tryptophan 0.025mg 0.027mg Garden asparagus
Threonine 0.049mg 0.084mg Garden asparagus
Isoleucine 0.041mg 0.075mg Garden asparagus
Leucine 0.066mg 0.128mg Garden asparagus
Lysine 0.05mg 0.104mg Garden asparagus
Methionine 0.016mg 0.031mg Garden asparagus
Phenylalanine 0.052mg 0.075mg Garden asparagus
Valine 0.056mg 0.115mg Garden asparagus
Histidine 0.027mg 0.049mg Garden asparagus
Saturated Fat 0.088g 0.04g Garden asparagus
Monounsaturated Fat 0.053g 0g Prunes
Polyunsaturated fat 0.062g 0.05g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes 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
31%
Prunes
29%
Garden asparagus
Minerals Daily Need Coverage Score
32%
Prunes
25%
Garden asparagus

Comparison summary

Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 3)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $2)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 36.25g)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.048g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.