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Potato vs Garden asparagus - In-Depth Nutrition Comparison

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Summary of differences between Potato and Garden asparagus

  • Potato has more Vitamin B6, Vitamin C, and Potassium, while Garden asparagus has more Vitamin K, Iron, Folate, Copper, Vitamin B2, Vitamin E , and Vitamin B1.
  • Garden asparagus covers your daily need of Vitamin K 33% more than Potato.
  • Potato contains 4 times more Vitamin C than Garden asparagus. While Potato contains 19.7mg of Vitamin C, Garden asparagus contains only 5.6mg.

These are the specific foods used in this comparison Potatoes, flesh and skin, raw and Asparagus, raw.

Infographic

Potato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Potato
Potato
3
:
5
Garden asparagus
Garden asparagus
Contains more Magnesium +64.3%
Contains more Potassium +110.4%
Contains more Calcium +100%
Contains more Iron +164.2%
Contains less Sodium -66.7%
Contains more Zinc +80%
Contains more Copper +71.8%
Equal in Phosphorus - 52
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 31% 17% 25% 38% 1% 9% 37%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Contains more Magnesium +64.3%
Contains more Potassium +110.4%
Contains more Calcium +100%
Contains more Iron +164.2%
Contains less Sodium -66.7%
Contains more Zinc +80%
Contains more Copper +71.8%
Equal in Phosphorus - 52

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Potato
Potato
4
:
6
Garden asparagus
Garden asparagus
Contains more Vitamin C +251.8%
Contains more Vitamin B6 +227.5%
Contains more Vitamin A +37700%
Contains more Vitamin E +11200%
Contains more Vitamin B1 +76.5%
Contains more Vitamin B2 +340.6%
Contains more Folate +246.7%
Contains more Vitamin K +1980%
Equal in Vitamin B3 - 0.978
Equal in Vitamin B5 - 0.274
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
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 C +251.8%
Contains more Vitamin B6 +227.5%
Contains more Vitamin A +37700%
Contains more Vitamin E +11200%
Contains more Vitamin B1 +76.5%
Contains more Vitamin B2 +340.6%
Contains more Folate +246.7%
Contains more Vitamin K +1980%
Equal in Vitamin B3 - 0.978
Equal in Vitamin B5 - 0.274

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
2
:
3
Garden asparagus
Garden asparagus
Contains more Carbs +350.8%
Contains more Other +93.1%
Contains more Fats +33.3%
Contains more Water +17.6%
Equal in Protein - 2.2
Potato
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 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 Carbs +350.8%
Contains more Other +93.1%
Contains more Fats +33.3%
Contains more Water +17.6%
Equal in Protein - 2.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
2
:
1
Garden asparagus
Garden asparagus
Contains less Saturated Fat -37.5%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +19%
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains less Saturated Fat -37.5%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +19%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
Potato
1
:
3
Garden asparagus
Garden asparagus
Contains more Starch +∞%
Contains more Sucrose +35.3%
Contains more Glucose +109.7%
Contains more Fructose +284.6%
Potato
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 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 Sucrose +35.3%
Contains more Glucose +109.7%
Contains more Fructose +284.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Potato Garden asparagus
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Potato Garden asparagus Opinion
Net carbs 15.39g 1.78g Potato
Protein 2.05g 2.2g Garden asparagus
Fats 0.09g 0.12g Garden asparagus
Carbs 17.49g 3.88g Potato
Calories 77kcal 20kcal Potato
Starch 15.29g Potato
Fructose 0.26g 1g Garden asparagus
Sugar 0.82g 1.88g Potato
Fiber 2.1g 2.1g
Calcium 12mg 24mg Garden asparagus
Iron 0.81mg 2.14mg Garden asparagus
Magnesium 23mg 14mg Potato
Phosphorus 57mg 52mg Potato
Potassium 425mg 202mg Potato
Sodium 6mg 2mg Garden asparagus
Zinc 0.3mg 0.54mg Garden asparagus
Copper 0.11mg 0.189mg Garden asparagus
Vitamin A 2IU 756IU Garden asparagus
Vitamin A RAE 0µg 38µg Garden asparagus
Vitamin E 0.01mg 1.13mg Garden asparagus
Vitamin C 19.7mg 5.6mg Potato
Vitamin B1 0.081mg 0.143mg Garden asparagus
Vitamin B2 0.032mg 0.141mg Garden asparagus
Vitamin B3 1.061mg 0.978mg Potato
Vitamin B5 0.295mg 0.274mg Potato
Vitamin B6 0.298mg 0.091mg Potato
Folate 15µg 52µg Garden asparagus
Vitamin K 2µg 41.6µg Garden asparagus
Tryptophan 0.021mg 0.027mg Garden asparagus
Threonine 0.067mg 0.084mg Garden asparagus
Isoleucine 0.066mg 0.075mg Garden asparagus
Leucine 0.098mg 0.128mg Garden asparagus
Lysine 0.107mg 0.104mg Potato
Methionine 0.032mg 0.031mg Potato
Phenylalanine 0.081mg 0.075mg Potato
Valine 0.103mg 0.115mg Garden asparagus
Histidine 0.035mg 0.049mg Garden asparagus
Saturated Fat 0.025g 0.04g Potato
Monounsaturated Fat 0.002g 0g Potato
Polyunsaturated fat 0.042g 0.05g Garden asparagus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Garden asparagus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
18%
Potato
29%
Garden asparagus
Minerals Daily Need Coverage Score
20%
Potato
27%
Garden asparagus

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 1.06g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.015g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $3.8)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 54)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.