Winter squash vs. Asparagus — In-Depth Nutrition Comparison
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A recap on differences between winter squash and asparagus
- Winter squash has more vitamin A and vitamin B6; however, asparagus is higher in vitamin K, iron, copper, vitamin B1, folate, vitamin E, and vitamin B2.
- Asparagus covers your daily vitamin K needs 31% more than winter squash.
- Asparagus contains 7 times less vitamin A than winter squash. Winter squash contains 261µg of vitamin A, while asparagus contains 38µg.
- The glycemic index of asparagus is higher.
Food varieties used in this article are Squash, winter, all varieties, cooked, baked, without salt and Asparagus, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +19.3% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +18.4% |
| Contains more IronIron | +386.4% |
| Contains more CopperCopper | +130.5% |
| Contains more ZincZinc | +145.5% |
| Contains more PhosphorusPhosphorus | +173.7% |
| Contains more SeleniumSelenium | +475% |
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 CVitamin C | +71.4% |
| Contains more Vitamin AVitamin A | +586.8% |
| Contains more Vitamin B6Vitamin B6 | +76.9% |
| Contains more Vitamin EVitamin E | +841.7% |
| Contains more Vitamin B1Vitamin B1 | +793.8% |
| Contains more Vitamin B2Vitamin B2 | +110.4% |
| Contains more Vitamin B3Vitamin B3 | +97.6% |
| Contains more Vitamin B5Vitamin B5 | +17.1% |
| Contains more Vitamin KVitamin K | +845.5% |
| Contains more FolateFolate | +160% |
| Contains more CholineCholine | +50.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.89 g
Fats:
0.35 g
Carbs:
8.85 g
Water:
89.21 g
Other:
0.7 g
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
| Contains more FatsFats | +191.7% |
| Contains more CarbsCarbs | +128.1% |
| Contains more OtherOther | +20.7% |
| Contains more ProteinProtein | +147.2% |
~equal in
Water
~93.22g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.072 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.147 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 | +194% |
| Contains less Sat. FatSaturated fat | -44.4% |
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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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 4.4µg | 41.6µg | 31% |
| Vitamin A | 261µg | 38µg | 25% |
| Iron | 0.44mg | 2.14mg | 21% |
| Copper | 0.082mg | 0.189mg | 12% |
| Vitamin B1 | 0.016mg | 0.143mg | 11% |
| Folate | 20µg | 52µg | 8% |
| Vitamin E | 0.12mg | 1.13mg | 7% |
| Vitamin B2 | 0.067mg | 0.141mg | 6% |
| Vitamin B6 | 0.161mg | 0.091mg | 5% |
| Phosphorus | 19mg | 52mg | 5% |
| Vitamin C | 9.6mg | 5.6mg | 4% |
| Vitamin B3 | 0.495mg | 0.978mg | 3% |
| Selenium | 0.4µg | 2.3µg | 3% |
| Zinc | 0.22mg | 0.54mg | 3% |
| Fiber | 2.8g | 2.1g | 3% |
| Protein | 0.89g | 2.2g | 3% |
| Carbs | 8.85g | 3.88g | 2% |
| Choline | 10.6mg | 16mg | 1% |
| Polyunsaturated fat | 0.147g | 0.05g | 1% |
| Vitamin B5 | 0.234mg | 0.274mg | 1% |
| Calories | 37kcal | 20kcal | 1% |
| Manganese | 0.187mg | 0.158mg | 1% |
| Potassium | 241mg | 202mg | 1% |
| Fructose | 1g | 1% | |
| Fats | 0.35g | 0.12g | 0% |
| Net carbs | 6.05g | 1.78g | N/A |
| Magnesium | 13mg | 14mg | 0% |
| Calcium | 22mg | 24mg | 0% |
| Sugar | 3.3g | 1.88g | N/A |
| Sodium | 1mg | 2mg | 0% |
| Saturated fat | 0.072g | 0.04g | 0% |
| Monounsaturated fat | 0.026g | 0g | 0% |
| Tryptophan | 0.013mg | 0.027mg | 0% |
| Threonine | 0.027mg | 0.084mg | 0% |
| Isoleucine | 0.035mg | 0.075mg | 0% |
| Leucine | 0.05mg | 0.128mg | 0% |
| Lysine | 0.033mg | 0.104mg | 0% |
| Methionine | 0.011mg | 0.031mg | 0% |
| Phenylalanine | 0.035mg | 0.075mg | 0% |
| Valine | 0.038mg | 0.115mg | 0% |
| Histidine | 0.017mg | 0.049mg | 0% |
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
18%
25%
Minerals Daily Need Coverage Score
12%
25%
Comparison summary
Which food contains less Sodium?
Winter squash contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Winter squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Winter squash is cheaper (difference - $4)
Which food is lower in Sugar?
Asparagus is lower in Sugar (difference - 1.42g)
Which food is lower in Saturated fat?
Asparagus is lower in Saturated fat (difference - 0.032g)
Which food is richer in minerals?
Asparagus is relatively richer in minerals
Which food is richer in vitamins?
Asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)