Rye vs. Garden asparagus — In-Depth Nutrition Comparison
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Summary of differences between Rye and Garden asparagus
- Rye has more Manganese, Fiber, Phosphorus, Vitamin B5, Magnesium, Selenium, Vitamin B3, Copper, and Zinc, while Garden asparagus has more Vitamin K.
- Rye covers your daily need of Manganese 105% more than Garden asparagus.
- Rye contains 8 times more Magnesium than Garden asparagus. While Rye contains 110mg of Magnesium, Garden asparagus contains only 14mg.
These are the specific foods used in this comparison Rye grain and Asparagus, raw.
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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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Iron
+22.9%
Contains
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Magnesium
+685.7%
Contains
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Phosphorus
+538.5%
Contains
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Potassium
+152.5%
Contains
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Zinc
+390.7%
Contains
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Copper
+94.2%
Contains
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Manganese
+1531%
Contains
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Selenium
+504.3%
Equal in Calcium - 24
Equal in Sodium - 2
Contains
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Iron
+22.9%
Contains
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Magnesium
+685.7%
Contains
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Phosphorus
+538.5%
Contains
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Potassium
+152.5%
Contains
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Zinc
+390.7%
Contains
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Copper
+94.2%
Contains
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Manganese
+1531%
Contains
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Selenium
+504.3%
Equal in Calcium - 24
Equal in Sodium - 2
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.
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Contains
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Vitamin B1
+121%
Contains
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Vitamin B2
+78%
Contains
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Vitamin B3
+336.6%
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Vitamin B5
+431.4%
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Vitamin B6
+223.1%
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Vitamin A
+6772.7%
Contains
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Vitamin E
+32.9%
Contains
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Vitamin C
+∞%
Contains
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Folate
+36.8%
Contains
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Vitamin K
+605.1%
Contains
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Vitamin B1
+121%
Contains
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Vitamin B2
+78%
Contains
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Vitamin B3
+336.6%
Contains
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Vitamin B5
+431.4%
Contains
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Vitamin B6
+223.1%
Contains
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Vitamin A
+6772.7%
Contains
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Vitamin E
+32.9%
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Vitamin C
+∞%
Contains
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Folate
+36.8%
Contains
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Vitamin K
+605.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+370%
Contains
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Fats
+1258.3%
Contains
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Carbs
+1855.2%
Contains
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Other
+170.7%
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Water
+779.4%
Protein:
10.34 g
Fats:
1.63 g
Carbs:
75.86 g
Water:
10.6 g
Other:
1.57 g
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
Contains
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Protein
+370%
Contains
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Fats
+1258.3%
Contains
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Carbs
+1855.2%
Contains
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Other
+170.7%
Contains
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Water
+779.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+∞%
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Polyunsaturated fat
+1434%
Contains
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Saturated Fat
-79.7%
Saturated Fat:
0.197 g
Monounsaturated Fat:
0.208 g
Polyunsaturated fat:
0.767 g
Saturated Fat:
0.04 g
Monounsaturated Fat:
0 g
Polyunsaturated fat:
0.05 g
Contains
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Monounsaturated Fat
+∞%
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Polyunsaturated fat
+1434%
Contains
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Saturated Fat
-79.7%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Sucrose
+208.7%
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Glucose
+306.3%
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Fructose
+809.1%
Starch:
0 g
Sucrose:
0.71 g
Glucose:
0.16 g
Fructose:
0.11 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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Sucrose
+208.7%
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Glucose
+306.3%
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Fructose
+809.1%
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 price |
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 60.76g | 1.78g |
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| Protein | 10.34g | 2.2g |
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| Fats | 1.63g | 0.12g |
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| Carbs | 75.86g | 3.88g |
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| Calories | 338kcal | 20kcal |
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| Fructose | 0.11g | 1g |
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| Sugar | 0.98g | 1.88g |
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| Fiber | 15.1g | 2.1g |
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| Calcium | 24mg | 24mg | |
| Iron | 2.63mg | 2.14mg |
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| Magnesium | 110mg | 14mg |
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| Phosphorus | 332mg | 52mg |
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| Potassium | 510mg | 202mg |
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| Sodium | 2mg | 2mg | |
| Zinc | 2.65mg | 0.54mg |
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| Copper | 0.367mg | 0.189mg |
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| Manganese | 2.577mg | 0.158mg |
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| Selenium | 13.9µg | 2.3µg |
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| Vitamin A | 11IU | 756IU |
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| Vitamin A RAE | 1µg | 38µg |
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| Vitamin E | 0.85mg | 1.13mg |
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| Vitamin C | 0mg | 5.6mg |
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| Vitamin B1 | 0.316mg | 0.143mg |
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| Vitamin B2 | 0.251mg | 0.141mg |
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| Vitamin B3 | 4.27mg | 0.978mg |
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| Vitamin B5 | 1.456mg | 0.274mg |
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| Vitamin B6 | 0.294mg | 0.091mg |
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| Folate | 38µg | 52µg |
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| Vitamin K | 5.9µg | 41.6µg |
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| Tryptophan | 0.108mg | 0.027mg |
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| Threonine | 0.289mg | 0.084mg |
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| Isoleucine | 0.208mg | 0.075mg |
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| Leucine | 0.563mg | 0.128mg |
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| Lysine | 0.286mg | 0.104mg |
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| Methionine | 0.153mg | 0.031mg |
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| Phenylalanine | 0.435mg | 0.075mg |
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| Valine | 0.317mg | 0.115mg |
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| Histidine | 0.189mg | 0.049mg |
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| Saturated Fat | 0.197g | 0.04g |
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| Monounsaturated Fat | 0.208g | 0g |
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| Polyunsaturated fat | 0.767g | 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
36%
29%
Minerals Daily Need Coverage Score
98%
25%
Comparison summary
Which food is lower in Sugar?
Rye is lower in Sugar (difference - 0.9g)
Which food is cheaper?
Rye is cheaper (difference - $3.6)
Which food is richer in minerals?
Rye is relatively richer in minerals
Which food is lower in Saturated Fat?
Garden asparagus is lower in Saturated Fat (difference - 0.157g)
Which food is lower in glycemic index?
Garden asparagus is lower in glycemic index (difference - 2)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.