Winter squash vs. Asparagus — In-Depth Nutrition Comparison
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A recap on the 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.
- Winter squash covers your daily vitamin A needs 89% more than asparagus.
- Asparagus contains 2 times less vitamin B6 than winter squash. Winter squash contains 0.161mg of vitamin B6, while asparagus contains 0.091mg.
- 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% |
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% |
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% |
