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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Potato
3
:
Contains more Potassium +110.4%
Contains more Magnesium +64.3%
Contains more Iron +164.2%
Contains more Calcium +100%
Contains more Copper +71.8%
Contains more Zinc +80%
Contains less Sodium -66.7%
Equal in Phosphorus - 52
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 4% 38% 17% 37% 9% 25% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Contains more Potassium +110.4%
Contains more Magnesium +64.3%
Contains more Iron +164.2%
Contains more Calcium +100%
Contains more Copper +71.8%
Contains more Zinc +80%
Contains less Sodium -66.7%
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
4
:
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 Vitamin K +1980%
Contains more Folate +246.7%
Equal in Vitamin B3 - 0.978
Equal in Vitamin B5 - 0.274
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 66% 1% 1% 0% 21% 8% 20% 18% 69% 0% 5% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
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 Vitamin K +1980%
Contains more Folate +246.7%
Equal in Vitamin B3 - 0.978
Equal in Vitamin B5 - 0.274

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
18
Potato
29
Garden asparagus
Mineral Summary Score
20
Potato
27
Garden asparagus

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
12%
Potato
13%
Garden asparagus
Carbohydrates
17%
Potato
4%
Garden asparagus
Fats
0%
Potato
1%
Garden asparagus

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Potato
Potato contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Potato Garden asparagus Opinion
Calories 77 20 Potato
Protein 2.05 2.2 Garden asparagus
Fats 0.09 0.12 Garden asparagus
Vitamin C 19.7 5.6 Potato
Carbs 17.49 3.88 Potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.81 2.14 Garden asparagus
Calcium 12 24 Garden asparagus
Potassium 425 202 Potato
Magnesium 23 14 Potato
Sugars 0.82 1.88 Potato
Fiber 2.1 2.1
Copper 0.11 0.189 Garden asparagus
Zinc 0.3 0.54 Garden asparagus
Starch 15.29 Potato
Phosphorus 57 52 Potato
Sodium 6 2 Garden asparagus
Vitamin A 2 756 Garden asparagus
Vitamin E 0.01 1.13 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.081 0.143 Garden asparagus
Vitamin B2 0.032 0.141 Garden asparagus
Vitamin B3 1.061 0.978 Potato
Vitamin B5 0.295 0.274 Potato
Vitamin B6 0.298 0.091 Potato
Vitamin B12 0 0
Vitamin K 2 41.6 Garden asparagus
Folate 15 52 Garden asparagus
Trans Fat 0 0
Saturated Fat 0.025 0.04 Potato
Monounsaturated Fat 0.002 0 Potato
Polyunsaturated fat 0.042 0.05 Garden asparagus
Tryptophan 0.021 0.027 Garden asparagus
Threonine 0.067 0.084 Garden asparagus
Isoleucine 0.066 0.075 Garden asparagus
Leucine 0.098 0.128 Garden asparagus
Lysine 0.107 0.104 Potato
Methionine 0.032 0.031 Potato
Phenylalanine 0.081 0.075 Potato
Valine 0.103 0.115 Garden asparagus
Histidine 0.035 0.049 Garden asparagus
Fructose 0.26 1 Garden asparagus

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.