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  6. Quinoa vs. Garden asparagus

Quinoa vs. Garden asparagus — In-Depth Nutrition Comparison

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How are Quinoa and Garden asparagus different?

  • Quinoa is richer in Manganese, Phosphorus, and Magnesium, while Garden asparagus is higher in Vitamin K, Iron, and Vitamin C.
  • Garden asparagus covers your daily need of Vitamin K 35% more than Quinoa.
  • Quinoa contains 5 times more Magnesium than Garden asparagus. Quinoa contains 64mg of Magnesium, while Garden asparagus contains 14mg.

Quinoa, cooked and Asparagus, raw types were used in this article.

Infographic

Quinoa 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.
Quinoa
Quinoa
6
:
4
Garden asparagus
Garden asparagus
Contains more Magnesium +357.1%
Contains more Phosphorus +192.3%
Contains more Zinc +101.9%
Contains more Manganese +299.4%
Contains more Selenium +21.7%
Contains more Calcium +41.2%
Contains more Iron +43.6%
Contains more Potassium +17.4%
Contains less Sodium -71.4%
Equal in Copper - 0.189
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Magnesium +357.1%
Contains more Phosphorus +192.3%
Contains more Zinc +101.9%
Contains more Manganese +299.4%
Contains more Selenium +21.7%
Contains more Calcium +41.2%
Contains more Iron +43.6%
Contains more Potassium +17.4%
Contains less Sodium -71.4%
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.
Quinoa
Quinoa
1
:
9
Garden asparagus
Garden asparagus
Contains more Vitamin B6 +35.2%
Contains more Vitamin A +15020%
Contains more Vitamin E +79.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +33.6%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B3 +137.4%
Contains more Folate +23.8%
Contains more Vitamin K +∞%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 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 B6 +35.2%
Contains more Vitamin A +15020%
Contains more Vitamin E +79.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +33.6%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B3 +137.4%
Contains more Folate +23.8%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
4
:
1
Garden asparagus
Garden asparagus
Contains more Protein +100%
Contains more Fats +1500%
Contains more Carbs +449%
Contains more Other +32.8%
Contains more Water +30.2%
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 +100%
Contains more Fats +1500%
Contains more Carbs +449%
Contains more Other +32.8%
Contains more Water +30.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
:
1
Garden asparagus
Garden asparagus
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +2056%
Contains less Saturated Fat -82.7%
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 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 +2056%
Contains less Saturated Fat -82.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Quinoa
Quinoa
1
:
3
Garden asparagus
Garden asparagus
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Quinoa
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 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 +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Garden asparagus Opinion
Net carbs 18.5g 1.78g Quinoa
Protein 4.4g 2.2g Quinoa
Fats 1.92g 0.12g Quinoa
Carbs 21.3g 3.88g Quinoa
Calories 120kcal 20kcal Quinoa
Starch 17.63g Quinoa
Fructose 1g Garden asparagus
Sugar 0.87g 1.88g Quinoa
Fiber 2.8g 2.1g Quinoa
Calcium 17mg 24mg Garden asparagus
Iron 1.49mg 2.14mg Garden asparagus
Magnesium 64mg 14mg Quinoa
Phosphorus 152mg 52mg Quinoa
Potassium 172mg 202mg Garden asparagus
Sodium 7mg 2mg Garden asparagus
Zinc 1.09mg 0.54mg Quinoa
Copper 0.192mg 0.189mg Quinoa
Manganese 0.631mg 0.158mg Quinoa
Selenium 2.8µg 2.3µg Quinoa
Vitamin A 5IU 756IU Garden asparagus
Vitamin A RAE 0µg 38µg Garden asparagus
Vitamin E 0.63mg 1.13mg Garden asparagus
Vitamin C 0mg 5.6mg Garden asparagus
Vitamin B1 0.107mg 0.143mg Garden asparagus
Vitamin B2 0.11mg 0.141mg Garden asparagus
Vitamin B3 0.412mg 0.978mg Garden asparagus
Vitamin B5 0.274mg Garden asparagus
Vitamin B6 0.123mg 0.091mg Quinoa
Folate 42µg 52µg Garden asparagus
Vitamin K 0µg 41.6µg Garden asparagus
Tryptophan 0.052mg 0.027mg Quinoa
Threonine 0.131mg 0.084mg Quinoa
Isoleucine 0.157mg 0.075mg Quinoa
Leucine 0.261mg 0.128mg Quinoa
Lysine 0.239mg 0.104mg Quinoa
Methionine 0.096mg 0.031mg Quinoa
Phenylalanine 0.185mg 0.075mg Quinoa
Valine 0.185mg 0.115mg Quinoa
Histidine 0.127mg 0.049mg Quinoa
Saturated Fat 0.231g 0.04g Garden asparagus
Omega-3 - DHA 0.015g 0g Quinoa
Monounsaturated Fat 0.528g 0g Quinoa
Polyunsaturated fat 1.078g 0.05g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa 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
11%
Quinoa
29%
Garden asparagus
Minerals Daily Need Coverage Score
38%
Quinoa
25%
Garden asparagus

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 1.01g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $4)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.191g)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.