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  6. Winter squash vs. Garden asparagus

Winter squash vs. Garden asparagus — In-Depth Nutrition Comparison

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A recap on differences between Winter squash and Garden asparagus

  • Winter squash has more Vitamin A RAE, and Vitamin B6, however, Garden asparagus is higher in Vitamin K, Iron, Copper, Vitamin B1, Folate, Vitamin E , and Vitamin B2.
  • Garden asparagus covers your daily Vitamin K needs 31% more than Winter squash.
  • Garden asparagus contains 7 times less Vitamin A RAE than Winter squash. Winter squash contains 261µg of Vitamin A RAE, while Garden asparagus contains 38µg.

Food varieties used in this article are Squash, winter, all varieties, cooked, baked, without salt and Asparagus, raw.

Infographic

Winter squash vs Garden asparagus infographic
Infographic link

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.
Winter squash
Winter squash
3
:
7
Garden asparagus
Garden asparagus
Contains more Potassium +19.3%
Contains less Sodium -50%
Contains more Manganese +18.4%
Contains more Iron +386.4%
Contains more Phosphorus +173.7%
Contains more Zinc +145.5%
Contains more Copper +130.5%
Contains more Selenium +475%
Equal in Calcium - 24
Equal in Magnesium - 14
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Potassium +19.3%
Contains less Sodium -50%
Contains more Manganese +18.4%
Contains more Iron +386.4%
Contains more Phosphorus +173.7%
Contains more Zinc +145.5%
Contains more Copper +130.5%
Contains more Selenium +475%
Equal in Calcium - 24
Equal in Magnesium - 14

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.
Winter squash
Winter squash
3
:
7
Garden asparagus
Garden asparagus
Contains more Vitamin A +590.9%
Contains more Vitamin C +71.4%
Contains more Vitamin B6 +76.9%
Contains more Vitamin E +841.7%
Contains more Vitamin B1 +793.8%
Contains more Vitamin B2 +110.4%
Contains more Vitamin B3 +97.6%
Contains more Vitamin B5 +17.1%
Contains more Folate +160%
Contains more Vitamin K +845.5%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin A +590.9%
Contains more Vitamin C +71.4%
Contains more Vitamin B6 +76.9%
Contains more Vitamin E +841.7%
Contains more Vitamin B1 +793.8%
Contains more Vitamin B2 +110.4%
Contains more Vitamin B3 +97.6%
Contains more Vitamin B5 +17.1%
Contains more Folate +160%
Contains more Vitamin K +845.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
3
:
2
Garden asparagus
Garden asparagus
Contains more Fats +191.7%
Contains more Carbs +128.1%
Contains more Other +20.7%
Contains more Protein +147.2%
Equal in Water - 93.22
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Fats +191.7%
Contains more Carbs +128.1%
Contains more Other +20.7%
Contains more Protein +147.2%
Equal in Water - 93.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
2
:
1
Garden asparagus
Garden asparagus
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +194%
Contains less Saturated Fat -44.4%
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +194%
Contains less Saturated 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.
Winter squash Garden asparagus
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Winter squash Garden asparagus Opinion
Net carbs 6.05g 1.78g Winter squash
Protein 0.89g 2.2g Garden asparagus
Fats 0.35g 0.12g Winter squash
Carbs 8.85g 3.88g Winter squash
Calories 37kcal 20kcal Winter squash
Fructose 1g Garden asparagus
Sugar 3.3g 1.88g Garden asparagus
Fiber 2.8g 2.1g Winter squash
Calcium 22mg 24mg Garden asparagus
Iron 0.44mg 2.14mg Garden asparagus
Magnesium 13mg 14mg Garden asparagus
Phosphorus 19mg 52mg Garden asparagus
Potassium 241mg 202mg Winter squash
Sodium 1mg 2mg Winter squash
Zinc 0.22mg 0.54mg Garden asparagus
Copper 0.082mg 0.189mg Garden asparagus
Manganese 0.187mg 0.158mg Winter squash
Selenium 0.4µg 2.3µg Garden asparagus
Vitamin A 5223IU 756IU Winter squash
Vitamin A RAE 261µg 38µg Winter squash
Vitamin E 0.12mg 1.13mg Garden asparagus
Vitamin C 9.6mg 5.6mg Winter squash
Vitamin B1 0.016mg 0.143mg Garden asparagus
Vitamin B2 0.067mg 0.141mg Garden asparagus
Vitamin B3 0.495mg 0.978mg Garden asparagus
Vitamin B5 0.234mg 0.274mg Garden asparagus
Vitamin B6 0.161mg 0.091mg Winter squash
Folate 20µg 52µg Garden asparagus
Vitamin K 4.4µg 41.6µg Garden asparagus
Tryptophan 0.013mg 0.027mg Garden asparagus
Threonine 0.027mg 0.084mg Garden asparagus
Isoleucine 0.035mg 0.075mg Garden asparagus
Leucine 0.05mg 0.128mg Garden asparagus
Lysine 0.033mg 0.104mg Garden asparagus
Methionine 0.011mg 0.031mg Garden asparagus
Phenylalanine 0.035mg 0.075mg Garden asparagus
Valine 0.038mg 0.115mg Garden asparagus
Histidine 0.017mg 0.049mg Garden asparagus
Saturated Fat 0.072g 0.04g Garden asparagus
Monounsaturated Fat 0.026g 0g Winter squash
Polyunsaturated fat 0.147g 0.05g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Garden asparagus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
38%
Winter squash
29%
Garden asparagus
Minerals Daily Need Coverage Score
12%
Winter squash
25%
Garden asparagus

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $4)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 1.42g)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.032g)
Which food is richer in minerals?
Garden asparagus
Garden asparagus is relatively richer in minerals
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/nutrients
  2. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.