White bread vs. Asparagus — In-Depth Nutrition Comparison
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Significant differences between white bread and asparagus
- White bread has more selenium, vitamin B1, vitamin B3, iron, manganese, folate, and calcium; however, asparagus is richer in vitamin K and vitamin A.
- White bread covers your daily selenium needs 36% more than asparagus.
- Asparagus has 245 times less sodium than white bread. White bread has 490mg of sodium, while asparagus has 2mg.
- White bread has a higher glycemic index. The glycemic index of white bread is 73, while the glycemic index of asparagus is 32.
Specific food types used in this comparison are Bread, white, commercially prepared (includes soft bread crumbs) 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.
| Contains more MagnesiumMagnesium | +64.3% |
| Contains more CalciumCalcium | +500% |
| Contains more IronIron | +68.7% |
| Contains more ZincZinc | +37% |
| Contains more PhosphorusPhosphorus | +88.5% |
| Contains more ManganeseManganese | +239.2% |
| Contains more SeleniumSelenium | +856.5% |
| Contains more PotassiumPotassium | +60.3% |
| Contains more CopperCopper | +87.1% |
| Contains less SodiumSodium | -99.6% |
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 | +272.7% |
| Contains more Vitamin B2Vitamin B2 | +72.3% |
| Contains more Vitamin B3Vitamin B3 | +388.8% |
| Contains more Vitamin B5Vitamin B5 | +95.6% |
| Contains more FolateFolate | +113.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +413.6% |
| Contains more Vitamin KVitamin K | +20700% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
| Contains more ProteinProtein | +302.3% |
| Contains more FatsFats | +2675% |
| Contains more CarbsCarbs | +1173.7% |
| Contains more OtherOther | +241.4% |
| Contains more WaterWater | +156% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
Saturated fat:
Sat. Fat
0.04 g
Monounsaturated fat:
Mono. Fat
0 g
Polyunsaturated fat:
Poly. Fat
0.05 g
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +3104% |
| Contains less Sat. FatSaturated fat | -94.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
37.17 g
Sucrose:
0 g
Glucose:
1.57 g
Fructose:
2.43 g
Lactose:
0 g
Maltose:
1.67 g
Galactose:
0 g
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 StarchStarch | +∞% |
| Contains more GlucoseGlucose | +141.5% |
| Contains more FructoseFructose | +143% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 22µg | 2.3µg | 36% |
| Vitamin K | 0.2µg | 41.6µg | 35% |
| Vitamin B1 | 0.533mg | 0.143mg | 33% |
| Vitamin B3 | 4.78mg | 0.978mg | 24% |
| Sodium | 490mg | 2mg | 21% |
| Iron | 3.61mg | 2.14mg | 18% |
| Manganese | 0.536mg | 0.158mg | 16% |
| Starch | 37.17g | 15% | |
| Folate | 111µg | 52µg | 15% |
| Carbs | 49.42g | 3.88g | 15% |
| Protein | 8.85g | 2.2g | 13% |
| Calories | 266kcal | 20kcal | 12% |
| Calcium | 144mg | 24mg | 12% |
| Copper | 0.101mg | 0.189mg | 10% |
| Polyunsaturated fat | 1.602g | 0.05g | 10% |
| Vitamin B2 | 0.243mg | 0.141mg | 8% |
| Phosphorus | 98mg | 52mg | 7% |
| Vitamin E | 0.22mg | 1.13mg | 6% |
| Vitamin C | 0mg | 5.6mg | 6% |
| Fats | 3.33g | 0.12g | 5% |
| Vitamin B5 | 0.536mg | 0.274mg | 5% |
| Vitamin A | 0µg | 38µg | 4% |
| Saturated fat | 0.698g | 0.04g | 3% |
| Potassium | 126mg | 202mg | 2% |
| Fiber | 2.7g | 2.1g | 2% |
| Magnesium | 23mg | 14mg | 2% |
| Fructose | 2.43g | 1g | 2% |
| Zinc | 0.74mg | 0.54mg | 2% |
| Monounsaturated fat | 0.599g | 0g | 1% |
| Net carbs | 46.72g | 1.78g | N/A |
| Sugar | 5.67g | 1.88g | N/A |
| Vitamin B6 | 0.087mg | 0.091mg | 0% |
| Trans fat | 0.027g | 0g | N/A |
| Choline | 14.6mg | 16mg | 0% |
| Tryptophan | 0.027mg | 0% | |
| Threonine | 0.084mg | 0% | |
| Isoleucine | 0.075mg | 0% | |
| Leucine | 0.128mg | 0% | |
| Lysine | 0.104mg | 0% | |
| Methionine | 0.031mg | 0% | |
| Phenylalanine | 0.075mg | 0% | |
| Valine | 0.115mg | 0% | |
| Histidine | 0.049mg | 0% | |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
33%
25%
Minerals Daily Need Coverage Score
56%
25%
Comparison summary
Which food is richer in minerals?
White bread is relatively richer in minerals
Which food is cheaper?
White bread is cheaper (difference - $4)
Which food is lower in Sugar?
Asparagus is lower in Sugar (difference - 3.79g)
Which food contains less Sodium?
Asparagus contains less Sodium (difference - 488mg)
Which food is lower in Saturated fat?
Asparagus is lower in Saturated fat (difference - 0.658g)
Which food is lower in glycemic index?
Asparagus is lower in glycemic index (difference - 41)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.