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, vitamin C, and carbs; however, asparagus is richer in vitamin K, iron, vitamin B2, vitamin E, folate, and vitamin B1.
- Daily need coverage for vitamin K for asparagus is 32% higher.
- Red potato contains 5 times more carbs than asparagus. While red potato contains 19.59g of carbs, asparagus contains only 3.88g.
- 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
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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% |
| Contains more SeleniumSelenium | +∞% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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% |
| Protein per 100 calories | 2.6g | 11g | N/A |
| Calories per 10 g protein | 387kcal | 91kcal | N/A |
| Weight per 100 calories | 112g | 500g | N/A |
| 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 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
