Wheat vs. Asparagus — In-Depth Nutrition Comparison
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What are the differences between wheat and asparagus?
- Wheat is richer than asparagus in selenium, manganese, phosphorus, copper, vitamin B3, zinc, magnesium, vitamin B6, vitamin B1, and iron.
- Wheat 's daily need coverage for selenium is 158% more.
- Wheat has 19 times more manganese than asparagus. While wheat has 3.012mg of manganese, asparagus has only 0.158mg.
- The glycemic index of asparagus is lower.
We used Wheat, durum and Asparagus, raw types 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 | +928.6% |
| Contains more CalciumCalcium | +41.7% |
| Contains more PotassiumPotassium | +113.4% |
| Contains more IronIron | +64.5% |
| Contains more CopperCopper | +192.6% |
| Contains more ZincZinc | +670.4% |
| Contains more PhosphorusPhosphorus | +876.9% |
| Contains more ManganeseManganese | +1806.3% |
| Contains more SeleniumSelenium | +3787% |
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 B1Vitamin B1 | +193% |
| Contains more Vitamin B3Vitamin B3 | +589% |
| Contains more Vitamin B5Vitamin B5 | +241.2% |
| Contains more Vitamin B6Vitamin B6 | +360.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +16.5% |
| Contains more FolateFolate | +20.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 89.4µg | 2.3µg | 158% |
| Manganese | 3.012mg | 0.158mg | 124% |
| Phosphorus | 508mg | 52mg | 65% |
| Copper | 0.553mg | 0.189mg | 40% |
| Vitamin B3 | 6.738mg | 0.978mg | 36% |
| Vitamin K | 41.6µg | 35% | |
| Zinc | 4.16mg | 0.54mg | 33% |
| Magnesium | 144mg | 14mg | 31% |
| Vitamin B6 | 0.419mg | 0.091mg | 25% |
| Vitamin B1 | 0.419mg | 0.143mg | 23% |
| Protein | 13.68g | 2.2g | 23% |
| Carbs | 71.13g | 3.88g | 22% |
| Iron | 3.52mg | 2.14mg | 17% |
| Calories | 339kcal | 20kcal | 16% |
| Vitamin B5 | 0.935mg | 0.274mg | 13% |
| Fiber | 2.1g | 8% | |
| Vitamin E | 1.13mg | 8% | |
| Potassium | 431mg | 202mg | 7% |
| Polyunsaturated fat | 0.978g | 0.05g | 6% |
| Vitamin C | 0mg | 5.6mg | 6% |
| Vitamin A | 0µg | 38µg | 4% |
| Fats | 2.47g | 0.12g | 4% |
| Choline | 16mg | 3% | |
| Folate | 43µg | 52µg | 2% |
| Vitamin B2 | 0.121mg | 0.141mg | 2% |
| Saturated fat | 0.454g | 0.04g | 2% |
| Fructose | 1g | 1% | |
| Monounsaturated fat | 0.344g | 0g | 1% |
| Calcium | 34mg | 24mg | 1% |
| Net carbs | 71.13g | 1.78g | N/A |
| Sugar | 1.88g | N/A | |
| Sodium | 2mg | 2mg | 0% |
| Tryptophan | 0.176mg | 0.027mg | 0% |
| Threonine | 0.366mg | 0.084mg | 0% |
| Isoleucine | 0.533mg | 0.075mg | 0% |
| Leucine | 0.934mg | 0.128mg | 0% |
| Lysine | 0.303mg | 0.104mg | 0% |
| Methionine | 0.221mg | 0.031mg | 0% |
| Phenylalanine | 0.681mg | 0.075mg | 0% |
| Valine | 0.594mg | 0.115mg | 0% |
| Histidine | 0.322mg | 0.049mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +521.8% |
| Contains more FatsFats | +1958.3% |
| Contains more CarbsCarbs | +1733.2% |
| Contains more OtherOther | +206.9% |
| Contains more WaterWater | +752.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +1856% |
| Contains less Sat. FatSaturated fat | -91.2% |