Sweet potato vs. Asparagus — In-Depth Nutrition Comparison
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How are sweet potatoes and asparagus different?
- Sweet potatoes are higher in vitamin A, vitamin C, vitamin B6, manganese, vitamin B5, and potassium; however, asparagus is richer in vitamin K, iron, and folate.
- Daily need coverage for vitamin A for sweet potatoes is 369% higher.
- Sweet potatoes contain 4 times more vitamin C than asparagus. While sweet potatoes contain 19.6mg of vitamin C, asparagus contains only 5.6mg.
- Asparagus has a lower glycemic index (32) than sweet potatoes (70).
Sweet potato, cooked, baked in skin, flesh, without salt 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 more MagnesiumMagnesium | +92.9% |
| Contains more CalciumCalcium | +58.3% |
| Contains more PotassiumPotassium | +135.1% |
| Contains more ManganeseManganese | +214.6% |
| Contains more IronIron | +210.1% |
| Contains more CopperCopper | +17.4% |
| Contains more ZincZinc | +68.8% |
| Contains less SodiumSodium | -94.4% |
| Contains more SeleniumSelenium | +1050% |
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 CVitamin C | +250% |
| Contains more Vitamin AVitamin A | +2428.9% |
| Contains more Vitamin B3Vitamin B3 | +52% |
| Contains more Vitamin B5Vitamin B5 | +222.6% |
| Contains more Vitamin B6Vitamin B6 | +214.3% |
| Contains more Vitamin EVitamin E | +59.2% |
| Contains more Vitamin B1Vitamin B1 | +33.6% |
| Contains more Vitamin B2Vitamin B2 | +33% |
| Contains more Vitamin KVitamin K | +1708.7% |
| Contains more FolateFolate | +766.7% |
| Contains more CholineCholine | +22.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 961µg | 38µg | 103% |
| Vitamin K | 2.3µg | 41.6µg | 33% |
| Iron | 0.69mg | 2.14mg | 18% |
| Vitamin C | 19.6mg | 5.6mg | 16% |
| Vitamin B6 | 0.286mg | 0.091mg | 15% |
| Manganese | 0.497mg | 0.158mg | 15% |
| Folate | 6µg | 52µg | 12% |
| Vitamin B5 | 0.884mg | 0.274mg | 12% |
| Potassium | 475mg | 202mg | 8% |
| Carbs | 20.71g | 3.88g | 6% |
| Fiber | 3.3g | 2.1g | 5% |
| Calories | 90kcal | 20kcal | 4% |
| Selenium | 0.2µg | 2.3µg | 4% |
| Vitamin B3 | 1.487mg | 0.978mg | 3% |
| Vitamin B2 | 0.106mg | 0.141mg | 3% |
| Vitamin E | 0.71mg | 1.13mg | 3% |
| Vitamin B1 | 0.107mg | 0.143mg | 3% |
| Magnesium | 27mg | 14mg | 3% |
| Starch | 7.05g | 3% | |
| Copper | 0.161mg | 0.189mg | 3% |
| Zinc | 0.32mg | 0.54mg | 2% |
| Sodium | 36mg | 2mg | 1% |
| Choline | 13.1mg | 16mg | 1% |
| Fructose | 0.5g | 1g | 1% |
| Calcium | 38mg | 24mg | 1% |
| Protein | 2.01g | 2.2g | 0% |
| Fats | 0.15g | 0.12g | 0% |
| Net carbs | 17.41g | 1.78g | N/A |
| Sugar | 6.48g | 1.88g | N/A |
| Phosphorus | 54mg | 52mg | 0% |
| Saturated fat | 0.052g | 0.04g | 0% |
| Monounsaturated fat | 0.002g | 0g | 0% |
| Polyunsaturated fat | 0.092g | 0.05g | 0% |
| Tryptophan | 0.04mg | 0.027mg | 0% |
| Threonine | 0.107mg | 0.084mg | 0% |
| Isoleucine | 0.07mg | 0.075mg | 0% |
| Leucine | 0.118mg | 0.128mg | 0% |
| Lysine | 0.084mg | 0.104mg | 0% |
| Methionine | 0.037mg | 0.031mg | 0% |
| Phenylalanine | 0.114mg | 0.075mg | 0% |
| Valine | 0.11mg | 0.115mg | 0% |
| Histidine | 0.039mg | 0.049mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 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 | +433.8% |
| Contains more OtherOther | +132.8% |
| Contains more WaterWater | +23% |
~equal in
Protein
~2.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
Saturated fat:
Sat. Fat
0.04 g
Monounsaturated fat:
Mono. Fat
0 g
Polyunsaturated fat:
Poly. Fat
0.05 g
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +84% |
| Contains less Sat. FatSaturated fat | -23.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
7.05 g
Sucrose:
2.28 g
Glucose:
0.57 g
Fructose:
0.5 g
Lactose:
0 g
Maltose:
3.12 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 | +891.3% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GlucoseGlucose | +14% |
| Contains more FructoseFructose | +100% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
