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  6. Soy milk vs. Garden asparagus

Soy milk vs. Garden asparagus — In-Depth Nutrition Comparison

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Differences between Soy milk and Garden asparagus

  • Garden asparagus is higher than Soy milk in Vitamin K, Iron, Folate, Vitamin B1, Vitamin E , Copper, Vitamin C, Fiber, and Vitamin B2.
  • Garden asparagus's daily need coverage for Vitamin K is 32% higher.

The food types used in this comparison are Soymilk, original and vanilla, unfortified and Asparagus, raw.

Infographic

Soy milk vs Garden asparagus infographic
Infographic link

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.
Soy milk
Soy milk
4
:
5
Garden asparagus
Garden asparagus
Contains more Magnesium +78.6%
Contains more Manganese +41.1%
Contains more Selenium +108.7%
Contains more Iron +234.4%
Contains more Potassium +71.2%
Contains less Sodium -96.1%
Contains more Zinc +350%
Contains more Copper +47.7%
Equal in Calcium - 24
Equal in Phosphorus - 52
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Magnesium +78.6%
Contains more Manganese +41.1%
Contains more Selenium +108.7%
Contains more Iron +234.4%
Contains more Potassium +71.2%
Contains less Sodium -96.1%
Contains more Zinc +350%
Contains more Copper +47.7%
Equal in Calcium - 24
Equal in Phosphorus - 52

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.
Soy milk
Soy milk
1
:
9
Garden asparagus
Garden asparagus
Contains more Vitamin B5 +36.1%
Contains more Vitamin A +25100%
Contains more Vitamin E +927.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +138.3%
Contains more Vitamin B2 +104.3%
Contains more Vitamin B3 +90.6%
Contains more Vitamin B6 +18.2%
Contains more Folate +188.9%
Contains more Vitamin K +1286.7%
Soy milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 15% 16% 10% 23% 18% 14% 0% 8%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin B5 +36.1%
Contains more Vitamin A +25100%
Contains more Vitamin E +927.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +138.3%
Contains more Vitamin B2 +104.3%
Contains more Vitamin B3 +90.6%
Contains more Vitamin B6 +18.2%
Contains more Folate +188.9%
Contains more Vitamin K +1286.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy milk
Soy milk
4
:
1
Garden asparagus
Garden asparagus
Contains more Protein +48.6%
Contains more Fats +1358.3%
Contains more Carbs +61.9%
Contains more Other +12.1%
Equal in Water - 93.22
Soy milk
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Protein +48.6%
Contains more Fats +1358.3%
Contains more Carbs +61.9%
Contains more Other +12.1%
Equal in Water - 93.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy milk
Soy milk
2
:
1
Garden asparagus
Garden asparagus
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +1822%
Contains less Saturated Fat -80.5%
Soy milk
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +1822%
Contains less Saturated Fat -80.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soy milk Garden asparagus
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Soy milk Garden asparagus Opinion
Net carbs 5.68g 1.78g Soy milk
Protein 3.27g 2.2g Soy milk
Fats 1.75g 0.12g Soy milk
Carbs 6.28g 3.88g Soy milk
Calories 54kcal 20kcal Soy milk
Fructose 1g Garden asparagus
Sugar 3.99g 1.88g Garden asparagus
Fiber 0.6g 2.1g Garden asparagus
Calcium 25mg 24mg Soy milk
Iron 0.64mg 2.14mg Garden asparagus
Magnesium 25mg 14mg Soy milk
Phosphorus 52mg 52mg
Potassium 118mg 202mg Garden asparagus
Sodium 51mg 2mg Garden asparagus
Zinc 0.12mg 0.54mg Garden asparagus
Copper 0.128mg 0.189mg Garden asparagus
Manganese 0.223mg 0.158mg Soy milk
Selenium 4.8µg 2.3µg Soy milk
Vitamin A 3IU 756IU Garden asparagus
Vitamin A RAE 0µg 38µg Garden asparagus
Vitamin E 0.11mg 1.13mg Garden asparagus
Vitamin C 0mg 5.6mg Garden asparagus
Vitamin B1 0.06mg 0.143mg Garden asparagus
Vitamin B2 0.069mg 0.141mg Garden asparagus
Vitamin B3 0.513mg 0.978mg Garden asparagus
Vitamin B5 0.373mg 0.274mg Soy milk
Vitamin B6 0.077mg 0.091mg Garden asparagus
Folate 18µg 52µg Garden asparagus
Vitamin K 3µg 41.6µg Garden asparagus
Tryptophan 0.038mg 0.027mg Soy milk
Threonine 0.108mg 0.084mg Soy milk
Isoleucine 0.114mg 0.075mg Soy milk
Leucine 0.186mg 0.128mg Soy milk
Lysine 0.131mg 0.104mg Soy milk
Methionine 0.027mg 0.031mg Garden asparagus
Phenylalanine 0.113mg 0.075mg Soy milk
Valine 0.117mg 0.115mg Soy milk
Histidine 0.061mg 0.049mg Soy milk
Saturated Fat 0.205g 0.04g Garden asparagus
Monounsaturated Fat 0.401g 0g Soy milk
Polyunsaturated fat 0.961g 0.05g Soy milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk Garden asparagus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
9%
Soy milk
29%
Garden asparagus
Minerals Daily Need Coverage Score
19%
Soy milk
25%
Garden asparagus

Comparison summary

Which food is cheaper?
Soy milk
Soy milk is cheaper (difference - $2.2)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 49mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.165g)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 5)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/nutrients
  2. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.