Portobello vs. Garden asparagus — In-Depth Nutrition Comparison
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The main differences between Portobello and Garden asparagus
- Portobello has more Selenium, Vitamin B3, Copper, Vitamin B2, Vitamin B5, and Phosphorus, however, Garden asparagus has more Vitamin K, Iron, Folate, and Vitamin E .
- Daily need coverage for Selenium from Portobello is 36% higher.
- Garden asparagus has 6 times less Vitamin B3 than Portobello. Portobello has 6.255mg of Vitamin B3, while Garden asparagus has 0.978mg.
Food types used in this article are Mushrooms, portabella, grilled 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
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Phosphorus
+159.6%
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Potassium
+116.3%
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Zinc
+20.4%
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Copper
+105.8%
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Selenium
+852.2%
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Calcium
+700%
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Iron
+435%
Contains
less
Sodium
-81.8%
Contains
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Manganese
+135.8%
Equal in Magnesium - 14
Contains
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Phosphorus
+159.6%
Contains
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Potassium
+116.3%
Contains
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Zinc
+20.4%
Contains
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Copper
+105.8%
Contains
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Selenium
+852.2%
Contains
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Calcium
+700%
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Iron
+435%
Contains
less
Sodium
-81.8%
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Manganese
+135.8%
Equal in Magnesium - 14
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
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Vitamin D
+∞%
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Vitamin B2
+185.8%
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Vitamin B3
+539.6%
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Vitamin B5
+360.6%
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Vitamin B6
+34.1%
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Vitamin A
+∞%
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Vitamin E
+∞%
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Vitamin C
+∞%
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Vitamin B1
+98.6%
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Folate
+173.7%
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Vitamin K
+∞%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B2
+185.8%
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Vitamin B3
+539.6%
Contains
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Vitamin B5
+360.6%
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Vitamin B6
+34.1%
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Vitamin A
+∞%
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Vitamin E
+∞%
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Vitamin C
+∞%
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Vitamin B1
+98.6%
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Folate
+173.7%
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+49.1%
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Fats
+383.3%
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Carbs
+14.4%
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Other
+79.3%
Equal in Water - 93.22
Protein:
3.28 g
Fats:
0.58 g
Carbs:
4.44 g
Water:
90.66 g
Other:
1.04 g
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
Contains
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Protein
+49.1%
Contains
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Fats
+383.3%
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Carbs
+14.4%
Contains
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Other
+79.3%
Equal in Water - 93.22
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+∞%
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Polyunsaturated fat
+364%
Contains
less
Saturated Fat
-37.5%
Saturated Fat:
0.064 g
Monounsaturated Fat:
0.009 g
Polyunsaturated fat:
0.232 g
Saturated Fat:
0.04 g
Monounsaturated Fat:
0 g
Polyunsaturated fat:
0.05 g
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Monounsaturated Fat
+∞%
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Polyunsaturated fat
+364%
Contains
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Saturated Fat
-37.5%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Starch
+∞%
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Glucose
+247.7%
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Sucrose
+∞%
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Fructose
+∞%
Starch:
0.43 g
Sucrose:
0 g
Glucose:
2.26 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.23 g
Glucose:
0.65 g
Fructose:
1 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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Starch
+∞%
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Glucose
+247.7%
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Sucrose
+∞%
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Fructose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.24g | 1.78g |
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| Protein | 3.28g | 2.2g |
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| Fats | 0.58g | 0.12g |
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| Carbs | 4.44g | 3.88g |
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| Calories | 29kcal | 20kcal |
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| Starch | 0.43g |
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| Fructose | 0g | 1g |
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| Sugar | 2.26g | 1.88g |
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| Fiber | 2.2g | 2.1g |
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| Calcium | 3mg | 24mg |
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| Iron | 0.4mg | 2.14mg |
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| Magnesium | 13mg | 14mg |
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| Phosphorus | 135mg | 52mg |
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| Potassium | 437mg | 202mg |
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| Sodium | 11mg | 2mg |
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| Zinc | 0.65mg | 0.54mg |
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| Copper | 0.389mg | 0.189mg |
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| Manganese | 0.067mg | 0.158mg |
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| Selenium | 21.9µg | 2.3µg |
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| Vitamin A | 0IU | 756IU |
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| Vitamin A RAE | 0µg | 38µg |
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| Vitamin E | 0mg | 1.13mg |
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| Vitamin D | 14IU | 0IU |
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| Vitamin D | 0.3µg | 0µg |
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| Vitamin C | 0mg | 5.6mg |
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| Vitamin B1 | 0.072mg | 0.143mg |
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| Vitamin B2 | 0.403mg | 0.141mg |
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| Vitamin B3 | 6.255mg | 0.978mg |
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| Vitamin B5 | 1.262mg | 0.274mg |
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| Vitamin B6 | 0.122mg | 0.091mg |
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| Folate | 19µg | 52µg |
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| Vitamin K | 0µg | 41.6µg |
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| Tryptophan | 0.045mg | 0.027mg |
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| Threonine | 0.125mg | 0.084mg |
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| Isoleucine | 0.09mg | 0.075mg |
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| Leucine | 0.15mg | 0.128mg |
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| Lysine | 0.11mg | 0.104mg |
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| Methionine | 0.035mg | 0.031mg |
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| Phenylalanine | 0.1mg | 0.075mg |
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| Valine | 0.41mg | 0.115mg |
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| Histidine | 0.065mg | 0.049mg |
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| Saturated Fat | 0.064g | 0.04g |
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| Monounsaturated Fat | 0.009g | 0g |
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| Polyunsaturated fat | 0.232g | 0.05g |
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| Omega-6 - Linoleic acid | 0.232g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
30%
29%
Minerals Daily Need Coverage Score
40%
25%
Comparison summary
Which food is lower in glycemic index?
Portobello is lower in glycemic index (difference - 32)
Which food is cheaper?
Portobello is cheaper (difference - $4)
Which food is lower in Sugar?
Garden asparagus is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Garden asparagus contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Garden asparagus is lower in Saturated Fat (difference - 0.024g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
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.