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  6. Potato flour vs. Garden asparagus

Potato flour vs. Garden asparagus — In-Depth Nutrition Comparison

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The main differences between Potato flour and Garden asparagus

  • Potato flour has more Vitamin B6, Potassium, Phosphorus, Vitamin B3, Fiber, Magnesium, and Vitamin B1, however, Garden asparagus has more Vitamin K, Iron, and Vitamin B2.
  • Daily need coverage for Vitamin B6 from Potato flour is 52% higher.
  • Garden asparagus has 5 times less Potassium than Potato flour. Potato flour has 1001mg of Potassium, while Garden asparagus has 202mg.

Food types used in this article are Potato flour and Asparagus, raw.

Infographic

Potato flour 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.
Potato flour
Potato flour
6
:
3
Garden asparagus
Garden asparagus
Contains more Calcium +170.8%
Contains more Magnesium +364.3%
Contains more Phosphorus +223.1%
Contains more Potassium +395.5%
Contains more Manganese +98.1%
Contains more Iron +55.1%
Contains less Sodium -96.4%
Contains more Selenium +109.1%
Equal in Zinc - 0.54
Equal in Copper - 0.189
Potato flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 52% 47% 72% 89% 8% 15% 66% 41% 6%
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 +170.8%
Contains more Magnesium +364.3%
Contains more Phosphorus +223.1%
Contains more Potassium +395.5%
Contains more Manganese +98.1%
Contains more Iron +55.1%
Contains less Sodium -96.4%
Contains more Selenium +109.1%
Equal in Zinc - 0.54
Equal in Copper - 0.189

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.
Potato flour
Potato flour
4
:
6
Garden asparagus
Garden asparagus
Contains more Vitamin B1 +59.4%
Contains more Vitamin B3 +258.6%
Contains more Vitamin B5 +73%
Contains more Vitamin B6 +745.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +352%
Contains more Vitamin C +47.4%
Contains more Vitamin B2 +176.5%
Contains more Folate +108%
Contains more Vitamin K +∞%
Potato flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 13% 57% 12% 66% 29% 178% 19% 0% 0%
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 B1 +59.4%
Contains more Vitamin B3 +258.6%
Contains more Vitamin B5 +73%
Contains more Vitamin B6 +745.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +352%
Contains more Vitamin C +47.4%
Contains more Vitamin B2 +176.5%
Contains more Folate +108%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato flour
Potato flour
4
:
1
Garden asparagus
Garden asparagus
Contains more Protein +213.6%
Contains more Fats +183.3%
Contains more Carbs +2041.8%
Contains more Other +441.4%
Contains more Water +1329.8%
Potato flour
7% 83% 7% 3%
Protein: 6.9 g
Fats: 0.34 g
Carbs: 83.1 g
Water: 6.52 g
Other: 3.14 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 Protein +213.6%
Contains more Fats +183.3%
Contains more Carbs +2041.8%
Contains more Other +441.4%
Contains more Water +1329.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato flour
Potato flour
2
:
1
Garden asparagus
Garden asparagus
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +200%
Contains less Saturated Fat -55.6%
Potato flour
36% 3% 60%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.15 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 +200%
Contains less Saturated Fat -55.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato flour Garden asparagus Opinion
Net carbs 77.2g 1.78g Potato flour
Protein 6.9g 2.2g Potato flour
Fats 0.34g 0.12g Potato flour
Carbs 83.1g 3.88g Potato flour
Calories 357kcal 20kcal Potato flour
Fructose 1g Garden asparagus
Sugar 3.52g 1.88g Garden asparagus
Fiber 5.9g 2.1g Potato flour
Calcium 65mg 24mg Potato flour
Iron 1.38mg 2.14mg Garden asparagus
Magnesium 65mg 14mg Potato flour
Phosphorus 168mg 52mg Potato flour
Potassium 1001mg 202mg Potato flour
Sodium 55mg 2mg Garden asparagus
Zinc 0.54mg 0.54mg
Copper 0.197mg 0.189mg Potato flour
Manganese 0.313mg 0.158mg Potato flour
Selenium 1.1µg 2.3µg Garden asparagus
Vitamin A 0IU 756IU Garden asparagus
Vitamin A RAE 0µg 38µg Garden asparagus
Vitamin E 0.25mg 1.13mg Garden asparagus
Vitamin C 3.8mg 5.6mg Garden asparagus
Vitamin B1 0.228mg 0.143mg Potato flour
Vitamin B2 0.051mg 0.141mg Garden asparagus
Vitamin B3 3.507mg 0.978mg Potato flour
Vitamin B5 0.474mg 0.274mg Potato flour
Vitamin B6 0.769mg 0.091mg Potato flour
Folate 25µg 52µg Garden asparagus
Vitamin K 0µg 41.6µg Garden asparagus
Tryptophan 0.115mg 0.027mg Potato flour
Threonine 0.28mg 0.084mg Potato flour
Isoleucine 0.299mg 0.075mg Potato flour
Leucine 0.425mg 0.128mg Potato flour
Lysine 0.413mg 0.104mg Potato flour
Methionine 0.107mg 0.031mg Potato flour
Phenylalanine 0.316mg 0.075mg Potato flour
Valine 0.356mg 0.115mg Potato flour
Histidine 0.166mg 0.049mg Potato flour
Saturated Fat 0.09g 0.04g Garden asparagus
Monounsaturated Fat 0.008g 0g Potato flour
Polyunsaturated fat 0.15g 0.05g Potato flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato flour 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%
Potato flour
29%
Garden asparagus
Minerals Daily Need Coverage Score
41%
Potato flour
25%
Garden asparagus

Comparison summary

Which food is lower in glycemic index?
Potato flour
Potato flour is lower in glycemic index (difference - 32)
Which food is cheaper?
Potato flour
Potato flour is cheaper (difference - $4)
Which food is richer in minerals?
Potato flour
Potato flour is relatively richer in minerals
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 1.64g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 53mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.05g)
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. Potato flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168446/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.