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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 higher in Vitamin A RAE, Vitamin C, Vitamin B6, Manganese, Vitamin B5, and Potassium, however, Garden asparagus is richer in Vitamin K, Iron, and Folate.
  • Daily need coverage for Vitamin A RAE from Sweet potato is 103% higher.
  • Sweet potato contains 4 times more Vitamin C than Garden asparagus. While Sweet potato contains 19.6mg of Vitamin C, Garden asparagus contains only 5.6mg.

Sweet potato, cooked, baked in skin, flesh, without salt and Asparagus, raw are the varieties used in this article.

Infographic

Sweet potato 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.
Contains more Calcium +58.3%
Contains more Magnesium +92.9%
Contains more Potassium +135.1%
Contains more Manganese +214.6%
Contains more Iron +210.1%
Contains less Sodium -94.4%
Contains more Zinc +68.8%
Contains more Copper +17.4%
Contains more Selenium +1050%
Equal in Phosphorus - 52
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Calcium +58.3%
Contains more Magnesium +92.9%
Contains more Potassium +135.1%
Contains more Manganese +214.6%
Contains more Iron +210.1%
Contains less Sodium -94.4%
Contains more Zinc +68.8%
Contains more Copper +17.4%
Contains more Selenium +1050%
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.
:
Contains more Vitamin A +2442.1%
Contains more Vitamin C +250%
Contains more Vitamin B3 +52%
Contains more Vitamin B5 +222.6%
Contains more Vitamin B6 +214.3%
Contains more Vitamin E +59.2%
Contains more Vitamin B1 +33.6%
Contains more Vitamin B2 +33%
Contains more Folate +766.7%
Contains more Vitamin K +1708.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
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 +2442.1%
Contains more Vitamin C +250%
Contains more Vitamin B3 +52%
Contains more Vitamin B5 +222.6%
Contains more Vitamin B6 +214.3%
Contains more Vitamin E +59.2%
Contains more Vitamin B1 +33.6%
Contains more Vitamin B2 +33%
Contains more Folate +766.7%
Contains more Vitamin K +1708.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +25%
Contains more Carbs +433.8%
Contains more Other +132.8%
Contains more Water +23%
Equal in Protein - 2.2
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
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 Fats +25%
Contains more Carbs +433.8%
Contains more Other +132.8%
Contains more Water +23%
Equal in Protein - 2.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +84%
Contains less Saturated Fat -23.1%
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +84%
Contains less Saturated Fat -23.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +891.3%
Contains more Maltose +∞%
Contains more Glucose +14%
Contains more Fructose +100%
52% 17% 4% 4% 23%
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
12% 35% 53%
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 Starch +∞%
Contains more Sucrose +891.3%
Contains more Maltose +∞%
Contains more Glucose +14%
Contains more Fructose +100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet potato Garden asparagus Opinion
Net carbs 17.41g 1.78g Sweet potato
Protein 2.01g 2.2g Garden asparagus
Fats 0.15g 0.12g Sweet potato
Carbs 20.71g 3.88g Sweet potato
Calories 90kcal 20kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g 1g Garden asparagus
Sugar 6.48g 1.88g Garden asparagus
Fiber 3.3g 2.1g Sweet potato
Calcium 38mg 24mg Sweet potato
Iron 0.69mg 2.14mg Garden asparagus
Magnesium 27mg 14mg Sweet potato
Phosphorus 54mg 52mg Sweet potato
Potassium 475mg 202mg Sweet potato
Sodium 36mg 2mg Garden asparagus
Zinc 0.32mg 0.54mg Garden asparagus
Copper 0.161mg 0.189mg Garden asparagus
Manganese 0.497mg 0.158mg Sweet potato
Selenium 0.2µg 2.3µg Garden asparagus
Vitamin A 19218IU 756IU Sweet potato
Vitamin A RAE 961µg 38µg Sweet potato
Vitamin E 0.71mg 1.13mg Garden asparagus
Vitamin C 19.6mg 5.6mg Sweet potato
Vitamin B1 0.107mg 0.143mg Garden asparagus
Vitamin B2 0.106mg 0.141mg Garden asparagus
Vitamin B3 1.487mg 0.978mg Sweet potato
Vitamin B5 0.884mg 0.274mg Sweet potato
Vitamin B6 0.286mg 0.091mg Sweet potato
Folate 6µg 52µg Garden asparagus
Vitamin K 2.3µg 41.6µg Garden asparagus
Tryptophan 0.04mg 0.027mg Sweet potato
Threonine 0.107mg 0.084mg Sweet potato
Isoleucine 0.07mg 0.075mg Garden asparagus
Leucine 0.118mg 0.128mg Garden asparagus
Lysine 0.084mg 0.104mg Garden asparagus
Methionine 0.037mg 0.031mg Sweet potato
Phenylalanine 0.114mg 0.075mg Sweet potato
Valine 0.11mg 0.115mg Garden asparagus
Histidine 0.039mg 0.049mg Garden asparagus
Saturated Fat 0.052g 0.04g Garden asparagus
Monounsaturated Fat 0.002g 0g Sweet potato
Polyunsaturated fat 0.092g 0.05g Sweet potato

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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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
120%
Sweet potato
29%
Garden asparagus
Minerals Daily Need Coverage Score
25%
Sweet potato
25%
Garden asparagus

Comparison summary

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 - 4.6g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 34mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 38)
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.
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.

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.