Vegetable vs. Asparagus — In-Depth Nutrition Comparison

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A recap on the differences between vegetable and asparagus

Vegetable has more vitamin A, manganese, and fiber; however, asparagus is higher in iron, vitamin K, copper, folate, and vitamin B1.
Vegetable covers your daily vitamin A needs 70% more than asparagus.
Asparagus contains 2 times less manganese than vegetable. Vegetable contains 0.379mg of manganese, while asparagus contains 0.158mg.
The glycemic index of vegetable is higher.

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

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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.

Vegetable

Asparagus

Contains more MagnesiumMagnesium	+57.1%
Contains more ManganeseManganese	+139.9%

Contains more PotassiumPotassium	+19.5%
Contains more IronIron	+161%
Contains more CopperCopper	+127.7%
Contains more ZincZinc	+10.2%
Contains less SodiumSodium	-94.3%
Contains more SeleniumSelenium	+666.7%

~equal in Calcium ~24mg

~equal in Phosphorus ~52mg

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.

Vegetable

Asparagus

Contains more Vitamin AVitamin A

+463.2%

Contains more Vitamin CVitamin C	+75%
Contains more Vitamin EVitamin E	+197.4%
Contains more Vitamin B1Vitamin B1	+101.4%
Contains more Vitamin B2Vitamin B2	+17.5%
Contains more Vitamin B3Vitamin B3	+14.9%
Contains more Vitamin B5Vitamin B5	+81.5%
Contains more Vitamin B6Vitamin B6	+23%
Contains more Vitamin KVitamin K	+77%
Contains more FolateFolate	+173.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin A	214µg	38µg	20%
Iron	0.82mg	2.14mg	17%
Vitamin K	23.5µg	41.6µg	15%
Copper	0.083mg	0.189mg	12%
Manganese	0.379mg	0.158mg	10%
Fiber	4.4g	2.1g	9%
Folate	19µg	52µg	8%
Vitamin B1	0.071mg	0.143mg	6%
Vitamin E	0.38mg	1.13mg	5%
Selenium	0.3µg	2.3µg	4%
Vitamin C	3.2mg	5.6mg	3%
Carbs	13.09g	3.88g	3%
Calories	65kcal	20kcal	2%
Magnesium	22mg	14mg	2%
Vitamin B2	0.12mg	0.141mg	2%
Vitamin B5	0.151mg	0.274mg	2%
Protein	2.86g	2.2g	1%
Potassium	169mg	202mg	1%
Sodium	35mg	2mg	1%
Vitamin B3	0.851mg	0.978mg	1%
Vitamin B6	0.074mg	0.091mg	1%
Choline	24.1mg	16mg	1%
Fructose		1g	1%
Protein per 100 calories	4.4g	11g	N/A
Calories per 10 g protein	227kcal	91kcal	N/A
Weight per 100 calories	154g	500g	N/A
Fats	0.15g	0.12g	0%
Net carbs	8.69g	1.78g	N/A
Calcium	25mg	24mg	0%
Sugar	3.12g	1.88g	N/A
Zinc	0.49mg	0.54mg	0%
Phosphorus	51mg	52mg	0%
Saturated fat	0.031g	0.04g	0%
Monounsaturated fat	0.01g	0g	0%
Polyunsaturated fat	0.072g	0.05g	0%
Tryptophan	0.029mg	0.027mg	0%
Threonine	0.115mg	0.084mg	0%
Isoleucine	0.139mg	0.075mg	0%
Leucine	0.19mg	0.128mg	0%
Lysine	0.17mg	0.104mg	0%
Methionine	0.034mg	0.031mg	0%
Phenylalanine	0.12mg	0.075mg	0%
Valine	0.149mg	0.115mg	0%
Histidine	0.073mg	0.049mg	0%