Red potato vs. Asparagus — In-Depth Nutrition Comparison
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How are red potato and asparagus different?
- Red potato is higher in potassium, vitamin B6, and vitamin C; however, asparagus is richer in vitamin K, iron, vitamin A, vitamin B2, vitamin E, folate, and vitamin B1.
- Daily need coverage for vitamin K for asparagus is 32% higher.
- Red potato contains 3 times more potassium than asparagus. While red potato contains 545mg of potassium, asparagus contains only 202mg.
- Asparagus has a lower glycemic index (32) than red potato (89).
Potatoes, red, flesh, and skin, baked and Asparagus, raw are the varieties used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +100% |
| Contains more PotassiumPotassium | +169.8% |
| Contains more PhosphorusPhosphorus | +38.5% |
| Contains more CalciumCalcium | +166.7% |
| Contains more IronIron | +205.7% |
| Contains more ZincZinc | +35% |
| Contains less SodiumSodium | -83.3% |
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 CVitamin C | +125% |
| Contains more Vitamin B3Vitamin B3 | +63.1% |
| Contains more Vitamin B5Vitamin B5 | +24.5% |
| Contains more Vitamin B6Vitamin B6 | +133% |
| Contains more Vitamin AVitamin A | +3700% |
| Contains more Vitamin EVitamin E | +1312.5% |
| Contains more Vitamin B1Vitamin B1 | +98.6% |
| Contains more Vitamin B2Vitamin B2 | +182% |
| Contains more Vitamin KVitamin K | +1385.7% |
| Contains more FolateFolate | +92.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.8µg | 41.6µg | 32% |
| Iron | 0.7mg | 2.14mg | 18% |
| Potassium | 545mg | 202mg | 10% |
| Vitamin B6 | 0.212mg | 0.091mg | 9% |
| Vitamin C | 12.6mg | 5.6mg | 8% |
| Vitamin E | 0.08mg | 1.13mg | 7% |
| Vitamin B2 | 0.05mg | 0.141mg | 7% |
| Starch | 15.15g | 6% | |
| Vitamin B1 | 0.072mg | 0.143mg | 6% |
| Folate | 27µg | 52µg | 6% |
| Carbs | 19.59g | 3.88g | 5% |
| Vitamin A | 1µg | 38µg | 4% |
| Selenium | 2.3µg | 4% | |
| Vitamin B3 | 1.595mg | 0.978mg | 4% |
| Calories | 89kcal | 20kcal | 3% |
| Magnesium | 28mg | 14mg | 3% |
| Phosphorus | 72mg | 52mg | 3% |
| Calcium | 9mg | 24mg | 2% |
| Copper | 0.174mg | 0.189mg | 2% |
| Fiber | 1.8g | 2.1g | 1% |
| Zinc | 0.4mg | 0.54mg | 1% |
| Manganese | 0.173mg | 0.158mg | 1% |
| Vitamin B5 | 0.341mg | 0.274mg | 1% |
| Choline | 18.9mg | 16mg | 1% |
| Fructose | 0.44g | 1g | 1% |
| Protein | 2.3g | 2.2g | 0% |
| Fats | 0.15g | 0.12g | 0% |
| Net carbs | 17.79g | 1.78g | N/A |
| Sugar | 1.43g | 1.88g | N/A |
| Sodium | 12mg | 2mg | 0% |
| Saturated fat | 0.026g | 0.04g | 0% |
| Monounsaturated fat | 0.002g | 0g | 0% |
| Polyunsaturated fat | 0.043g | 0.05g | 0% |
| Tryptophan | 0.023mg | 0.027mg | 0% |
| Threonine | 0.075mg | 0.084mg | 0% |
| Isoleucine | 0.074mg | 0.075mg | 0% |
| Leucine | 0.109mg | 0.128mg | 0% |
| Lysine | 0.12mg | 0.104mg | 0% |
| Methionine | 0.035mg | 0.031mg | 0% |
| Phenylalanine | 0.091mg | 0.075mg | 0% |
| Valine | 0.115mg | 0.115mg | 0% |
| Histidine | 0.039mg | 0.049mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.3 g
Fats:
0.15 g
Carbs:
19.59 g
Water:
76.67 g
Other:
1.29 g
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
| Contains more FatsFats | +25% |
| Contains more CarbsCarbs | +404.9% |
| Contains more OtherOther | +122.4% |
| Contains more WaterWater | +21.6% |
~equal in
Protein
~2.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.043 g
Saturated fat:
Sat. Fat
0.04 g
Monounsaturated fat:
Mono. Fat
0 g
Polyunsaturated fat:
Poly. Fat
0.05 g
| Contains less Sat. FatSaturated fat | -35% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +16.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
15.15 g
Sucrose:
0.45 g
Glucose:
0.55 g
Fructose:
0.44 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 StarchStarch | +∞% |
| Contains more SucroseSucrose | +95.7% |
| Contains more GlucoseGlucose | +18.2% |
| Contains more FructoseFructose | +127.3% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
