Sweet potato vs. Asparagus — In-Depth Nutrition Comparison
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How are sweet potato and asparagus different?
- Sweet potato is richer in vitamin A, vitamin B5, and vitamin B6, while asparagus is higher in vitamin K, iron, folate, vitamin B2, vitamin E, and vitamin B1.
- Sweet potato covers your daily need for vitamin A, 269% more than asparagus.
- Sweet potato contains 3 times more vitamin B5 than asparagus. Sweet potato contains 0.8mg of vitamin B5, while asparagus contains 0.274mg.
- Sweet potato has a higher glycemic index (70) than asparagus (32).
Sweet potato, raw, unprepared and Asparagus, raw types were 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 more MagnesiumMagnesium | +78.6% |
| Contains more CalciumCalcium | +25% |
| Contains more PotassiumPotassium | +66.8% |
| Contains more ManganeseManganese | +63.3% |
| Contains more IronIron | +250.8% |
| Contains more CopperCopper | +25.2% |
| Contains more ZincZinc | +80% |
| Contains more PhosphorusPhosphorus | +10.6% |
| Contains less SodiumSodium | -96.4% |
| Contains more SeleniumSelenium | +283.3% |
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 AVitamin A | +1765.8% |
| Contains more Vitamin B5Vitamin B5 | +192% |
| Contains more Vitamin B6Vitamin B6 | +129.7% |
| Contains more Vitamin CVitamin C | +133.3% |
| Contains more Vitamin EVitamin E | +334.6% |
| Contains more Vitamin B1Vitamin B1 | +83.3% |
| Contains more Vitamin B2Vitamin B2 | +131.1% |
| Contains more Vitamin B3Vitamin B3 | +75.6% |
| Contains more Vitamin KVitamin K | +2211.1% |
| Contains more FolateFolate | +372.7% |
| Contains more CholineCholine | +30.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 709µg | 38µg | 75% |
| Vitamin K | 1.8µg | 41.6µg | 33% |
| Iron | 0.61mg | 2.14mg | 19% |
| Vitamin B5 | 0.8mg | 0.274mg | 11% |
| Folate | 11µg | 52µg | 10% |
| Vitamin B6 | 0.209mg | 0.091mg | 9% |
| Vitamin E | 0.26mg | 1.13mg | 6% |
| Vitamin B2 | 0.061mg | 0.141mg | 6% |
| Carbs | 20.12g | 3.88g | 5% |
| Starch | 12.65g | 5% | |
| Vitamin B1 | 0.078mg | 0.143mg | 5% |
| Vitamin C | 2.4mg | 5.6mg | 4% |
| Potassium | 337mg | 202mg | 4% |
| Fiber | 3g | 2.1g | 4% |
| Copper | 0.151mg | 0.189mg | 4% |
| Manganese | 0.258mg | 0.158mg | 4% |
| Vitamin B3 | 0.557mg | 0.978mg | 3% |
| Selenium | 0.6µg | 2.3µg | 3% |
| Calories | 86kcal | 20kcal | 3% |
| Magnesium | 25mg | 14mg | 3% |
| Sodium | 55mg | 2mg | 2% |
| Zinc | 0.3mg | 0.54mg | 2% |
| Phosphorus | 47mg | 52mg | 1% |
| Protein | 1.57g | 2.2g | 1% |
| Calcium | 30mg | 24mg | 1% |
| Choline | 12.3mg | 16mg | 1% |
| Fats | 0.05g | 0.12g | 0% |
| Net carbs | 17.12g | 1.78g | N/A |
| Sugar | 4.18g | 1.88g | N/A |
| Saturated fat | 0.018g | 0.04g | 0% |
| Monounsaturated fat | 0.001g | 0g | 0% |
| Polyunsaturated fat | 0.014g | 0.05g | 0% |
| Tryptophan | 0.031mg | 0.027mg | 0% |
| Threonine | 0.083mg | 0.084mg | 0% |
| Isoleucine | 0.055mg | 0.075mg | 0% |
| Leucine | 0.092mg | 0.128mg | 0% |
| Lysine | 0.066mg | 0.104mg | 0% |
| Methionine | 0.029mg | 0.031mg | 0% |
| Phenylalanine | 0.089mg | 0.075mg | 0% |
| Valine | 0.086mg | 0.115mg | 0% |
| Histidine | 0.031mg | 0.049mg | 0% |
| Fructose | 0.7g | 1g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
| Contains more CarbsCarbs | +418.6% |
| Contains more OtherOther | +69% |
| Contains more ProteinProtein | +40.1% |
| Contains more FatsFats | +140% |
| Contains more WaterWater | +20.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.018 g
Monounsaturated fat:
Mono. Fat
0.001 g
Polyunsaturated fat:
Poly. Fat
0.014 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 | -55% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +257.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
12.65 g
Sucrose:
2.52 g
Glucose:
0.96 g
Fructose:
0.7 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 | +995.7% |
| Contains more GlucoseGlucose | +47.7% |
| Contains more FructoseFructose | +42.9% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g