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Yam vs Garden asparagus - In-Depth Nutrition Comparison

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Important differences between Yam and Garden asparagus

  • Yam has more Potassium, Vitamin B6, Vitamin C, Manganese, and Fiber, however Garden asparagus is richer in Vitamin K, Iron, Vitamin B2, Folate, and Vitamin E .
  • Garden asparagus's daily need coverage for Vitamin K is 33% more.
  • Yam contains 4 times more Potassium than Garden asparagus. Yam contains 816mg of Potassium, while Garden asparagus contains 202mg.

The food varieties used in the comparison are Yam, raw and Asparagus, raw.

Infographic

Yam 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
Yam
3
:
5
Garden asparagus
Garden asparagus
Contains more Magnesium +50%
Contains more Potassium +304%
Contains more Calcium +41.2%
Contains more Iron +296.3%
Contains less Sodium -77.8%
Contains more Zinc +125%
Equal in Phosphorus - 52
Equal in Copper - 0.189
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Contains more Magnesium +50%
Contains more Potassium +304%
Contains more Calcium +41.2%
Contains more Iron +296.3%
Contains less Sodium -77.8%
Contains more Zinc +125%
Equal in Phosphorus - 52
Equal in Copper - 0.189

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
Yam
3
:
7
Garden asparagus
Garden asparagus
Contains more Vitamin C +205.4%
Contains more Vitamin B5 +14.6%
Contains more Vitamin B6 +222%
Contains more Vitamin A +447.8%
Contains more Vitamin E +222.9%
Contains more Vitamin B1 +27.7%
Contains more Vitamin B2 +340.6%
Contains more Vitamin B3 +77.2%
Contains more Folate +126.1%
Contains more Vitamin K +1708.7%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
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 C +205.4%
Contains more Vitamin B5 +14.6%
Contains more Vitamin B6 +222%
Contains more Vitamin A +447.8%
Contains more Vitamin E +222.9%
Contains more Vitamin B1 +27.7%
Contains more Vitamin B2 +340.6%
Contains more Vitamin B3 +77.2%
Contains more Folate +126.1%
Contains more Vitamin K +1708.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
3
:
2
Garden asparagus
Garden asparagus
Contains more Fats +41.7%
Contains more Carbs +618.6%
Contains more Other +41.4%
Contains more Protein +43.8%
Contains more Water +33.9%
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 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 +41.7%
Contains more Carbs +618.6%
Contains more Other +41.4%
Contains more Protein +43.8%
Contains more Water +33.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
3
:
0
Garden asparagus
Garden asparagus
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +52%
Equal in Saturated Fat - 0.04
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 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 +52%
Equal in Saturated Fat - 0.04

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yam Garden asparagus
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Yam Garden asparagus Opinion
Net carbs 23.78g 1.78g Yam
Protein 1.53g 2.2g Garden asparagus
Fats 0.17g 0.12g Yam
Carbs 27.88g 3.88g Yam
Calories 118kcal 20kcal Yam
Fructose 1g Garden asparagus
Sugar 0.5g 1.88g Yam
Fiber 4.1g 2.1g Yam
Calcium 17mg 24mg Garden asparagus
Iron 0.54mg 2.14mg Garden asparagus
Magnesium 21mg 14mg Yam
Phosphorus 55mg 52mg Yam
Potassium 816mg 202mg Yam
Sodium 9mg 2mg Garden asparagus
Zinc 0.24mg 0.54mg Garden asparagus
Copper 0.178mg 0.189mg Garden asparagus
Vitamin A 138IU 756IU Garden asparagus
Vitamin A RAE 7µg 38µg Garden asparagus
Vitamin E 0.35mg 1.13mg Garden asparagus
Vitamin C 17.1mg 5.6mg Yam
Vitamin B1 0.112mg 0.143mg Garden asparagus
Vitamin B2 0.032mg 0.141mg Garden asparagus
Vitamin B3 0.552mg 0.978mg Garden asparagus
Vitamin B5 0.314mg 0.274mg Yam
Vitamin B6 0.293mg 0.091mg Yam
Folate 23µg 52µg Garden asparagus
Vitamin K 2.3µg 41.6µg Garden asparagus
Tryptophan 0.012mg 0.027mg Garden asparagus
Threonine 0.054mg 0.084mg Garden asparagus
Isoleucine 0.052mg 0.075mg Garden asparagus
Leucine 0.096mg 0.128mg Garden asparagus
Lysine 0.059mg 0.104mg Garden asparagus
Methionine 0.021mg 0.031mg Garden asparagus
Phenylalanine 0.071mg 0.075mg Garden asparagus
Valine 0.062mg 0.115mg Garden asparagus
Histidine 0.034mg 0.049mg Garden asparagus
Saturated Fat 0.037g 0.04g Yam
Monounsaturated Fat 0.006g 0g Yam
Polyunsaturated fat 0.076g 0.05g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Garden asparagus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
19%
Yam
29%
Garden asparagus
Minerals Daily Need Coverage Score
25%
Yam
27%
Garden asparagus

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.38g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.003g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $3.8)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 19)
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)
Which food is richer in minerals?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.