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Vegetable vs Garden asparagus - In-Depth Nutrition Comparison

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A recap on differences between Vegetable and Garden asparagus

  • Vegetable has more Vitamin A, Manganese, and Fiber, however Garden asparagus is higher in Iron, Vitamin K, Copper, Folate, and Vitamin B1.
  • Vegetable covers your daily Vitamin A needs 20% more than Garden asparagus.
  • Garden asparagus contains 2 times less Manganese than Vegetable. Vegetable contains 0.379mg of Manganese, while Garden asparagus contains 0.158mg.

Food varieties used in this article are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Asparagus, raw.

Infographic

Vegetable 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 Magnesium +57.1%
Contains more Iron +161%
Contains more Potassium +19.5%
Contains more Copper +127.7%
Contains more Zinc +10.2%
Contains less Sodium -94.3%
Equal in Calcium - 24
Equal in Phosphorus - 52
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 8% 15% 16% 28% 14% 22% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Contains more Magnesium +57.1%
Contains more Iron +161%
Contains more Potassium +19.5%
Contains more Copper +127.7%
Contains more Zinc +10.2%
Contains less Sodium -94.3%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +465.7%
Contains more Vitamin C +75%
Contains more Vitamin E +197.4%
Contains more Vitamin B1 +101.4%
Contains more Vitamin B2 +17.5%
Contains more Vitamin B3 +14.9%
Contains more Vitamin B5 +81.5%
Contains more Vitamin B6 +23%
Contains more Vitamin K +77%
Contains more Folate +173.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 257% 8% 0% 18% 28% 16% 10% 18% 0% 59% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
Contains more Vitamin A +465.7%
Contains more Vitamin C +75%
Contains more Vitamin E +197.4%
Contains more Vitamin B1 +101.4%
Contains more Vitamin B2 +17.5%
Contains more Vitamin B3 +14.9%
Contains more Vitamin B5 +81.5%
Contains more Vitamin B6 +23%
Contains more Vitamin K +77%
Contains more Folate +173.7%

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
36
Vegetable
29
Garden asparagus
Mineral Summary Score
17
Vegetable
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
17%
Vegetable
13%
Garden asparagus
Carbohydrates
13%
Vegetable
4%
Garden asparagus
Fats
1%
Vegetable
1%
Garden asparagus

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.
Vegetable 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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.009g)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $3.5)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 1.24g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 13)
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.

All nutrients comparison - raw data values

Nutrient Vegetable Garden asparagus Opinion
Calories 65 20 Vegetable
Protein 2.86 2.2 Vegetable
Fats 0.15 0.12 Vegetable
Vitamin C 3.2 5.6 Garden asparagus
Net carbs 8.6899995803833 1.7799999713897705 Vegetable
Carbs 13.09 3.88 Vegetable
Cholesterol 0 0
Vitamin D 0 0
Iron 0.82 2.14 Garden asparagus
Calcium 25 24 Vegetable
Potassium 169 202 Garden asparagus
Magnesium 22 14 Vegetable
Sugar 3.12 1.88 Garden asparagus
Fiber 4.4 2.1 Vegetable
Copper 0.083 0.189 Garden asparagus
Zinc 0.49 0.54 Garden asparagus
Starch
Phosphorus 51 52 Garden asparagus
Sodium 35 2 Garden asparagus
Vitamin A 4277 756 Vegetable
Vitamin E 0.38 1.13 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.071 0.143 Garden asparagus
Vitamin B2 0.12 0.141 Garden asparagus
Vitamin B3 0.851 0.978 Garden asparagus
Vitamin B5 0.151 0.274 Garden asparagus
Vitamin B6 0.074 0.091 Garden asparagus
Vitamin B12 0 0
Vitamin K 23.5 41.6 Garden asparagus
Folate 19 52 Garden asparagus
Trans Fat 0 0
Saturated Fat 0.031 0.04 Vegetable
Monounsaturated Fat 0.01 0 Vegetable
Polyunsaturated fat 0.072 0.05 Vegetable
Tryptophan 0.029 0.027 Vegetable
Threonine 0.115 0.084 Vegetable
Isoleucine 0.139 0.075 Vegetable
Leucine 0.19 0.128 Vegetable
Lysine 0.17 0.104 Vegetable
Methionine 0.034 0.031 Vegetable
Phenylalanine 0.12 0.075 Vegetable
Valine 0.149 0.115 Vegetable
Histidine 0.073 0.049 Vegetable
Fructose 1 Garden asparagus

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.