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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
