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% |
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 |
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
