Potato vs. Asparagus — In-Depth Nutrition Comparison
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A recap on the differences between potatoes and asparagus
- Potatoes have more vitamin B6 and potassium; however, asparagus is higher in vitamin K, vitamin A, iron, copper, vitamin E, vitamin B2, vitamin B1, and folate.
- Asparagus covers your daily vitamin K needs 33% more than potatoes.
- Asparagus contains 3 times less vitamin B6 than potatoes. Potatoes contain 0.311mg of vitamin B6, while asparagus contains 0.091mg.
- The glycemic index of potatoes is higher.
Food varieties used in this article are Potatoes, baked, flesh, and skin, without salt 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 | +100% |
| Contains more PotassiumPotassium | +164.9% |
| Contains more PhosphorusPhosphorus | +34.6% |
| Contains more ManganeseManganese | +38.6% |
| Contains more CalciumCalcium | +60% |
| Contains more IronIron | +98.1% |
| Contains more CopperCopper | +60.2% |
| Contains more ZincZinc | +50% |
| Contains less SodiumSodium | -80% |
| Contains more SeleniumSelenium | +475% |
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 CVitamin C | +71.4% |
| Contains more Vitamin B3Vitamin B3 | +44.2% |
| Contains more Vitamin B5Vitamin B5 | +37.2% |
| Contains more Vitamin B6Vitamin B6 | +241.8% |
| Contains more Vitamin AVitamin A | +3700% |
| Contains more Vitamin EVitamin E | +2725% |
| Contains more Vitamin B1Vitamin B1 | +123.4% |
| Contains more Vitamin B2Vitamin B2 | +193.8% |
| Contains more Vitamin KVitamin K | +1980% |
| Contains more FolateFolate | +85.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2µg | 41.6µg | 33% |
| Vitamin B6 | 0.311mg | 0.091mg | 17% |
| Iron | 1.08mg | 2.14mg | 13% |
| Potassium | 535mg | 202mg | 10% |
| Copper | 0.118mg | 0.189mg | 8% |
| Vitamin B1 | 0.064mg | 0.143mg | 7% |
| Vitamin B2 | 0.048mg | 0.141mg | 7% |
| Vitamin E | 0.04mg | 1.13mg | 7% |
| Starch | 17.27g | 7% | |
| Folate | 28µg | 52µg | 6% |
| Carbs | 21.15g | 3.88g | 6% |
| Vitamin A | 1µg | 38µg | 4% |
| Calories | 93kcal | 20kcal | 4% |
| Vitamin C | 9.6mg | 5.6mg | 4% |
| Magnesium | 28mg | 14mg | 3% |
| Phosphorus | 70mg | 52mg | 3% |
| Vitamin B3 | 1.41mg | 0.978mg | 3% |
| Manganese | 0.219mg | 0.158mg | 3% |
| Selenium | 0.4µg | 2.3µg | 3% |
| Zinc | 0.36mg | 0.54mg | 2% |
| Vitamin B5 | 0.376mg | 0.274mg | 2% |
| Fructose | 0.34g | 1g | 1% |
| Protein | 2.5g | 2.2g | 1% |
| Calcium | 15mg | 24mg | 1% |
| Fats | 0.13g | 0.12g | 0% |
| Net carbs | 18.95g | 1.78g | N/A |
| Sugar | 1.18g | 1.88g | N/A |
| Fiber | 2.2g | 2.1g | 0% |
| Sodium | 10mg | 2mg | 0% |
| Choline | 14.8mg | 16mg | 0% |
| Saturated fat | 0.034g | 0.04g | 0% |
| Monounsaturated fat | 0.003g | 0g | 0% |
| Polyunsaturated fat | 0.057g | 0.05g | 0% |
| Tryptophan | 0.025mg | 0.027mg | 0% |
| Threonine | 0.081mg | 0.084mg | 0% |
| Isoleucine | 0.08mg | 0.075mg | 0% |
| Leucine | 0.119mg | 0.128mg | 0% |
| Lysine | 0.13mg | 0.104mg | 0% |
| Methionine | 0.038mg | 0.031mg | 0% |
| Phenylalanine | 0.099mg | 0.075mg | 0% |
| Valine | 0.125mg | 0.115mg | 0% |
| Histidine | 0.042mg | 0.049mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +13.6% |
| Contains more CarbsCarbs | +445.1% |
| Contains more OtherOther | +129.3% |
| Contains more WaterWater | +24.5% |
~equal in
Fats
~0.12g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -15% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +14% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +73.9% |
| Contains more GlucoseGlucose | +47.7% |
| Contains more FructoseFructose | +194.1% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
