Raisin vs. Asparagus — In-Depth Nutrition Comparison
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How are raisins and asparagus different?
- Raisins are higher in potassium, copper, phosphorus, fiber, vitamin B6, and manganese; however, asparagus is richer in vitamin K, vitamin A, folate, and vitamin E.
- Daily need coverage for vitamin K for asparagus is 32% higher.
- Raisins contain 4 times more potassium than asparagus. While raisins contain 749mg of potassium, asparagus contains only 202mg.
- Asparagus has a lower glycemic index (32) than raisins (64).
Raisins, seedless and Asparagus, raw are the varieties 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 | +128.6% |
| Contains more CalciumCalcium | +108.3% |
| Contains more PotassiumPotassium | +270.8% |
| Contains more CopperCopper | +68.3% |
| Contains more PhosphorusPhosphorus | +94.2% |
| Contains more ManganeseManganese | +89.2% |
| Contains more IronIron | +13.8% |
| Contains more ZincZinc | +145.5% |
| Contains less SodiumSodium | -81.8% |
| Contains more SeleniumSelenium | +283.3% |
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 | +91.2% |
| Contains more Vitamin CVitamin C | +143.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +841.7% |
| Contains more Vitamin B1Vitamin B1 | +34.9% |
| Contains more Vitamin B2Vitamin B2 | +12.8% |
| Contains more Vitamin B3Vitamin B3 | +27.7% |
| Contains more Vitamin B5Vitamin B5 | +188.4% |
| Contains more Vitamin KVitamin K | +1088.6% |
| Contains more FolateFolate | +940% |
| Contains more CholineCholine | +44.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +39.5% |
| Contains more FatsFats | +283.3% |
| Contains more CarbsCarbs | +1940.7% |
| Contains more OtherOther | +220.7% |
| Contains more WaterWater | +504.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains less Sat. FatSaturated fat | -31% |
| Contains more Poly. FatPolyunsaturated fat | +35.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +95.7% |
| Contains more GlucoseGlucose | +4169.2% |
| Contains more FructoseFructose | +2868% |
~equal in
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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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| Rich in minerals |
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| Lower in price |
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| Lower in Sugar |
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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. |
| Fructose | 29.68g | 1g | 36% |
| Vitamin K | 3.5µg | 41.6µg | 32% |
| Carbs | 79.18g | 3.88g | 25% |
| Potassium | 749mg | 202mg | 16% |
| Copper | 0.318mg | 0.189mg | 14% |
| Calories | 299kcal | 20kcal | 14% |
| Folate | 5µg | 52µg | 12% |
| Phosphorus | 101mg | 52mg | 7% |
| Vitamin E | 0.12mg | 1.13mg | 7% |
| Vitamin B6 | 0.174mg | 0.091mg | 6% |
| Fiber | 3.7g | 2.1g | 6% |
| Manganese | 0.299mg | 0.158mg | 6% |
| Magnesium | 32mg | 14mg | 4% |
| Vitamin A | 0µg | 38µg | 4% |
| Vitamin B5 | 0.095mg | 0.274mg | 4% |
| Vitamin C | 2.3mg | 5.6mg | 4% |
| Selenium | 0.6µg | 2.3µg | 3% |
| Vitamin B1 | 0.106mg | 0.143mg | 3% |
| Zinc | 0.22mg | 0.54mg | 3% |
| Iron | 1.88mg | 2.14mg | 3% |
| Calcium | 50mg | 24mg | 3% |
| Protein | 3.07g | 2.2g | 2% |
| Fats | 0.46g | 0.12g | 1% |
| Vitamin B2 | 0.125mg | 0.141mg | 1% |
| Vitamin B3 | 0.766mg | 0.978mg | 1% |
| Choline | 11.1mg | 16mg | 1% |
| Starch | 2.7g | 1% | |
| Net carbs | 75.48g | 1.78g | N/A |
| Sugar | 59.19g | 1.88g | N/A |
| Sodium | 11mg | 2mg | 0% |
| Saturated fat | 0.058g | 0.04g | 0% |
| Monounsaturated fat | 0.051g | 0g | 0% |
| Polyunsaturated fat | 0.037g | 0.05g | 0% |
| Tryptophan | 0.05mg | 0.027mg | 0% |
| Threonine | 0.077mg | 0.084mg | 0% |
| Isoleucine | 0.057mg | 0.075mg | 0% |
| Leucine | 0.096mg | 0.128mg | 0% |
| Lysine | 0.084mg | 0.104mg | 0% |
| Methionine | 0.021mg | 0.031mg | 0% |
| Phenylalanine | 0.065mg | 0.075mg | 0% |
| Valine | 0.083mg | 0.115mg | 0% |
| Histidine | 0.072mg | 0.049mg | 0% |
| Omega-6 - Gamma-linoleic acid | 0.001g | 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
37%
25%
Comparison summary
Which food is richer in minerals?
Raisin is relatively richer in minerals
Which food is cheaper?
Raisin is cheaper (difference - $3)
Which food is lower in Sugar?
Asparagus is lower in Sugar (difference - 57.31g)
Which food contains less Sodium?
Asparagus contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Asparagus is lower in Saturated fat (difference - 0.018g)
Which food is lower in glycemic index?
Asparagus is lower in glycemic index (difference - 32)
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)