Red potato vs. Garden asparagus — In-Depth Nutrition Comparison
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How are Red potato and Garden asparagus different?
- Red potato is higher in Potassium, Vitamin B6, and Vitamin C, however, Garden asparagus is richer in Vitamin K, Iron, Vitamin B2, Vitamin E , Folate, and Vitamin B1.
- Daily need coverage for Vitamin K from Garden asparagus is 32% higher.
- Red potato contains 3 times more Potassium than Garden asparagus. While Red potato contains 545mg of Potassium, Garden asparagus contains only 202mg.
Potatoes, red, flesh and skin, baked 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
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Magnesium
+100%
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Phosphorus
+38.5%
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Potassium
+169.8%
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Calcium
+166.7%
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Iron
+205.7%
Contains
less
Sodium
-83.3%
Contains
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Zinc
+35%
Equal in Copper - 0.189
Equal in Manganese - 0.158
Contains
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Magnesium
+100%
Contains
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Phosphorus
+38.5%
Contains
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Potassium
+169.8%
Contains
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Calcium
+166.7%
Contains
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Iron
+205.7%
Contains
less
Sodium
-83.3%
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Zinc
+35%
Equal in Copper - 0.189
Equal in Manganese - 0.158
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
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Vitamin C
+125%
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Vitamin B3
+63.1%
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Vitamin B5
+24.5%
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Vitamin B6
+133%
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Vitamin A
+7460%
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Vitamin E
+1312.5%
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Vitamin B1
+98.6%
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Vitamin B2
+182%
Contains
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Folate
+92.6%
Contains
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Vitamin K
+1385.7%
Contains
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Vitamin C
+125%
Contains
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Vitamin B3
+63.1%
Contains
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Vitamin B5
+24.5%
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Vitamin B6
+133%
Contains
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Vitamin A
+7460%
Contains
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Vitamin E
+1312.5%
Contains
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Vitamin B1
+98.6%
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Vitamin B2
+182%
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Folate
+92.6%
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Vitamin K
+1385.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+25%
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Carbs
+404.9%
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Other
+122.4%
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Water
+21.6%
Equal in Protein - 2.2
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
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Fats
+25%
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Carbs
+404.9%
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Other
+122.4%
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Water
+21.6%
Equal in Protein - 2.2
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-35%
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Monounsaturated Fat
+∞%
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Polyunsaturated fat
+16.3%
Saturated Fat:
0.026 g
Monounsaturated Fat:
0.002 g
Polyunsaturated fat:
0.043 g
Saturated Fat:
0.04 g
Monounsaturated Fat:
0 g
Polyunsaturated fat:
0.05 g
Contains
less
Saturated Fat
-35%
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Monounsaturated Fat
+∞%
Contains
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Polyunsaturated fat
+16.3%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Starch
+∞%
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Sucrose
+95.7%
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Glucose
+18.2%
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Fructose
+127.3%
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
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Starch
+∞%
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Sucrose
+95.7%
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Glucose
+18.2%
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Fructose
+127.3%
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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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 17.79g | 1.78g |
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| Protein | 2.3g | 2.2g |
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| Fats | 0.15g | 0.12g |
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| Carbs | 19.59g | 3.88g |
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| Calories | 89kcal | 20kcal |
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| Starch | 15.15g |
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| Fructose | 0.44g | 1g |
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| Sugar | 1.43g | 1.88g |
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| Fiber | 1.8g | 2.1g |
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| Calcium | 9mg | 24mg |
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| Iron | 0.7mg | 2.14mg |
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| Magnesium | 28mg | 14mg |
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| Phosphorus | 72mg | 52mg |
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| Potassium | 545mg | 202mg |
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| Sodium | 12mg | 2mg |
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| Zinc | 0.4mg | 0.54mg |
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| Copper | 0.174mg | 0.189mg |
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| Manganese | 0.173mg | 0.158mg |
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| Selenium | 2.3µg |
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| Vitamin A | 10IU | 756IU |
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| Vitamin A RAE | 1µg | 38µg |
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| Vitamin E | 0.08mg | 1.13mg |
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| Vitamin C | 12.6mg | 5.6mg |
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| Vitamin B1 | 0.072mg | 0.143mg |
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| Vitamin B2 | 0.05mg | 0.141mg |
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| Vitamin B3 | 1.595mg | 0.978mg |
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| Vitamin B5 | 0.341mg | 0.274mg |
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| Vitamin B6 | 0.212mg | 0.091mg |
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| Folate | 27µg | 52µg |
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| Vitamin K | 2.8µg | 41.6µg |
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| Tryptophan | 0.023mg | 0.027mg |
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| Threonine | 0.075mg | 0.084mg |
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| Isoleucine | 0.074mg | 0.075mg |
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| Leucine | 0.109mg | 0.128mg |
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| Lysine | 0.12mg | 0.104mg |
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| Methionine | 0.035mg | 0.031mg |
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| Phenylalanine | 0.091mg | 0.075mg |
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| Valine | 0.115mg | 0.115mg | |
| Histidine | 0.039mg | 0.049mg |
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| Saturated Fat | 0.026g | 0.04g |
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| Monounsaturated Fat | 0.002g | 0g |
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| Polyunsaturated fat | 0.043g | 0.05g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
17%
29%
Minerals Daily Need Coverage Score
22%
25%
Comparison summary
Which food is lower in Sugar?
Red potato is lower in Sugar (difference - 0.45g)
Which food is lower in Saturated Fat?
Red potato is lower in Saturated Fat (difference - 0.014g)
Which food is cheaper?
Red potato is cheaper (difference - $4)
Which food contains less Sodium?
Garden asparagus contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Garden asparagus is lower in glycemic index (difference - 57)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.