Quinoa vs. Asparagus — In-Depth Nutrition Comparison
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How are quinoa and asparagus different?
- Quinoa is richer in manganese, phosphorus, and magnesium, while asparagus is higher in vitamin K, vitamin A, iron, and vitamin C.
- Asparagus covers your daily need for vitamin K, 35% more than quinoa.
- Quinoa contains 5 times more magnesium than asparagus. Quinoa contains 64mg of magnesium, while asparagus contains 14mg.
- Quinoa has a higher glycemic index (53) than asparagus (32).
Quinoa, cooked and Asparagus, raw types were used in this article.
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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 | +357.1% |
| Contains more ZincZinc | +101.9% |
| Contains more PhosphorusPhosphorus | +192.3% |
| Contains more ManganeseManganese | +299.4% |
| Contains more SeleniumSelenium | +21.7% |
| Contains more CalciumCalcium | +41.2% |
| Contains more PotassiumPotassium | +17.4% |
| Contains more IronIron | +43.6% |
| Contains less SodiumSodium | -71.4% |
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 B6Vitamin B6 | +35.2% |
| Contains more CholineCholine | +43.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +79.4% |
| Contains more Vitamin B1Vitamin B1 | +33.6% |
| Contains more Vitamin B2Vitamin B2 | +28.2% |
| Contains more Vitamin B3Vitamin B3 | +137.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +23.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +100% |
| Contains more FatsFats | +1500% |
| Contains more CarbsCarbs | +449% |
| Contains more OtherOther | +32.8% |
| Contains more WaterWater | +30.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +2056% |
| Contains less Sat. FatSaturated fat | -82.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
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~equal in
Maltose
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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 Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 0µg | 41.6µg | 35% |
| Manganese | 0.631mg | 0.158mg | 21% |
| Phosphorus | 152mg | 52mg | 14% |
| Magnesium | 64mg | 14mg | 12% |
| Iron | 1.49mg | 2.14mg | 8% |
| Polyunsaturated fat | 1.078g | 0.05g | 7% |
| Starch | 17.63g | 7% | |
| Vitamin C | 0mg | 5.6mg | 6% |
| Carbs | 21.3g | 3.88g | 6% |
| Calories | 120kcal | 20kcal | 5% |
| Zinc | 1.09mg | 0.54mg | 5% |
| Vitamin B5 | 0.274mg | 5% | |
| Protein | 4.4g | 2.2g | 4% |
| Vitamin B3 | 0.412mg | 0.978mg | 4% |
| Vitamin A | 0µg | 38µg | 4% |
| Folate | 42µg | 52µg | 3% |
| Vitamin E | 0.63mg | 1.13mg | 3% |
| Vitamin B1 | 0.107mg | 0.143mg | 3% |
| Fiber | 2.8g | 2.1g | 3% |
| Fats | 1.92g | 0.12g | 3% |
| Vitamin B2 | 0.11mg | 0.141mg | 2% |
| Vitamin B6 | 0.123mg | 0.091mg | 2% |
| Monounsaturated fat | 0.528g | 0g | 1% |
| Fructose | 1g | 1% | |
| Selenium | 2.8µg | 2.3µg | 1% |
| Potassium | 172mg | 202mg | 1% |
| Calcium | 17mg | 24mg | 1% |
| Choline | 23mg | 16mg | 1% |
| Saturated fat | 0.231g | 0.04g | 1% |
| Net carbs | 18.5g | 1.78g | N/A |
| Sugar | 0.87g | 1.88g | N/A |
| Copper | 0.192mg | 0.189mg | 0% |
| Sodium | 7mg | 2mg | 0% |
| Tryptophan | 0.052mg | 0.027mg | 0% |
| Threonine | 0.131mg | 0.084mg | 0% |
| Isoleucine | 0.157mg | 0.075mg | 0% |
| Leucine | 0.261mg | 0.128mg | 0% |
| Lysine | 0.239mg | 0.104mg | 0% |
| Methionine | 0.096mg | 0.031mg | 0% |
| Phenylalanine | 0.185mg | 0.075mg | 0% |
| Valine | 0.185mg | 0.115mg | 0% |
| Histidine | 0.127mg | 0.049mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
11%
25%
Minerals Daily Need Coverage Score
38%
25%
Comparison summary
Which food is lower in Sugar?
Quinoa is lower in Sugar (difference - 1.01g)
Which food is cheaper?
Quinoa is cheaper (difference - $4)
Which food is richer in minerals?
Quinoa is relatively richer in minerals
Which food contains less Sodium?
Asparagus contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Asparagus is lower in Saturated fat (difference - 0.191g)
Which food is lower in glycemic index?
Asparagus is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)