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Sweet potato vs Garden asparagus - In-Depth Nutrition Comparison

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How are Sweet potato and Garden asparagus different?

  • Sweet potato is richer in Vitamin A RAE, Vitamin B5, and Vitamin B6, while Garden asparagus is higher in Vitamin K, Iron, Folate, Vitamin B2, Vitamin E , and Vitamin B1.
  • Sweet potato covers your daily need of Vitamin A RAE 75% more than Garden asparagus.
  • Sweet potato contains 3 times more Vitamin B5 than Garden asparagus. Sweet potato contains 0.8mg of Vitamin B5, while Garden asparagus contains 0.274mg.

Sweet potato, raw, unprepared and Asparagus, raw types were used in this article.

Infographic

Sweet potato vs Garden asparagus infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +25%
Contains more Magnesium +78.6%
Contains more Potassium +66.8%
Contains more Iron +250.8%
Contains more Phosphorus +10.6%
Contains less Sodium -96.4%
Contains more Zinc +80%
Contains more Copper +25.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Contains more Calcium +25%
Contains more Magnesium +78.6%
Contains more Potassium +66.8%
Contains more Iron +250.8%
Contains more Phosphorus +10.6%
Contains less Sodium -96.4%
Contains more Zinc +80%
Contains more Copper +25.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +1776.6%
Contains more Vitamin B5 +192%
Contains more Vitamin B6 +129.7%
Contains more Vitamin E +334.6%
Contains more Vitamin C +133.3%
Contains more Vitamin B1 +83.3%
Contains more Vitamin B2 +131.1%
Contains more Vitamin B3 +75.6%
Contains more Folate +372.7%
Contains more Vitamin K +2211.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
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 A +1776.6%
Contains more Vitamin B5 +192%
Contains more Vitamin B6 +129.7%
Contains more Vitamin E +334.6%
Contains more Vitamin C +133.3%
Contains more Vitamin B1 +83.3%
Contains more Vitamin B2 +131.1%
Contains more Vitamin B3 +75.6%
Contains more Folate +372.7%
Contains more Vitamin K +2211.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sweet potato Garden asparagus
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium 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 Sweet potato Garden asparagus Opinion
Net carbs 17.12g 1.78g Sweet potato
Protein 1.57g 2.2g Garden asparagus
Fats 0.05g 0.12g Garden asparagus
Carbs 20.12g 3.88g Sweet potato
Calories 86kcal 20kcal Sweet potato
Starch 12.65g g Sweet potato
Fructose 0.7g 1g Garden asparagus
Sugar 4.18g 1.88g Garden asparagus
Fiber 3g 2.1g Sweet potato
Calcium 30mg 24mg Sweet potato
Iron 0.61mg 2.14mg Garden asparagus
Magnesium 25mg 14mg Sweet potato
Phosphorus 47mg 52mg Garden asparagus
Potassium 337mg 202mg Sweet potato
Sodium 55mg 2mg Garden asparagus
Zinc 0.3mg 0.54mg Garden asparagus
Copper 0.151mg 0.189mg Garden asparagus
Vitamin A 14187IU 756IU Sweet potato
Vitamin E 0.26mg 1.13mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.4mg 5.6mg Garden asparagus
Vitamin B1 0.078mg 0.143mg Garden asparagus
Vitamin B2 0.061mg 0.141mg Garden asparagus
Vitamin B3 0.557mg 0.978mg Garden asparagus
Vitamin B5 0.8mg 0.274mg Sweet potato
Vitamin B6 0.209mg 0.091mg Sweet potato
Folate 11µg 52µg Garden asparagus
Vitamin B12 0µg 0µg
Vitamin K 1.8µg 41.6µg Garden asparagus
Tryptophan 0.031mg 0.027mg Sweet potato
Threonine 0.083mg 0.084mg Garden asparagus
Isoleucine 0.055mg 0.075mg Garden asparagus
Leucine 0.092mg 0.128mg Garden asparagus
Lysine 0.066mg 0.104mg Garden asparagus
Methionine 0.029mg 0.031mg Garden asparagus
Phenylalanine 0.089mg 0.075mg Sweet potato
Valine 0.086mg 0.115mg Garden asparagus
Histidine 0.031mg 0.049mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.018g 0.04g Sweet potato
Monounsaturated Fat 0.001g 0g Sweet potato
Polyunsaturated fat 0.014g 0.05g Garden asparagus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Garden asparagus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
Sweet potato
29
Garden asparagus
Mineral Summary Score
21
Sweet potato
27
Garden asparagus

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Sweet potato
13%
Garden asparagus
Carbohydrates
20%
Sweet potato
4%
Garden asparagus
Fats
0%
Sweet potato
1%
Garden asparagus

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.022g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $3.8)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 2.3g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 53mg)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 38)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.