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

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
3
:
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 Vitamin K +1708.7%
Contains more Folate +126.1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
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 Vitamin K +1708.7%
Contains more Folate +126.1%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
19
Yam
29
Garden asparagus
Mineral Summary Score
25
Yam
27
Garden asparagus

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Yam
13%
Garden asparagus
Carbohydrates
28%
Yam
4%
Garden asparagus
Fats
1%
Yam
1%
Garden asparagus

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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Yam Garden asparagus Opinion
Calories 118 20 Yam
Protein 1.53 2.2 Garden asparagus
Fats 0.17 0.12 Yam
Vitamin C 17.1 5.6 Yam
Carbs 27.88 3.88 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 2.14 Garden asparagus
Calcium 17 24 Garden asparagus
Potassium 816 202 Yam
Magnesium 21 14 Yam
Sugar 0.5 1.88 Yam
Fiber 4.1 2.1 Yam
Copper 0.178 0.189 Garden asparagus
Zinc 0.24 0.54 Garden asparagus
Starch
Phosphorus 55 52 Yam
Sodium 9 2 Garden asparagus
Vitamin A 138 756 Garden asparagus
Vitamin E 0.35 1.13 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.112 0.143 Garden asparagus
Vitamin B2 0.032 0.141 Garden asparagus
Vitamin B3 0.552 0.978 Garden asparagus
Vitamin B5 0.314 0.274 Yam
Vitamin B6 0.293 0.091 Yam
Vitamin B12 0 0
Vitamin K 2.3 41.6 Garden asparagus
Folate 23 52 Garden asparagus
Trans Fat 0 0
Saturated Fat 0.037 0.04 Yam
Monounsaturated Fat 0.006 0 Yam
Polyunsaturated fat 0.076 0.05 Yam
Tryptophan 0.012 0.027 Garden asparagus
Threonine 0.054 0.084 Garden asparagus
Isoleucine 0.052 0.075 Garden asparagus
Leucine 0.096 0.128 Garden asparagus
Lysine 0.059 0.104 Garden asparagus
Methionine 0.021 0.031 Garden asparagus
Phenylalanine 0.071 0.075 Garden asparagus
Valine 0.062 0.115 Garden asparagus
Histidine 0.034 0.049 Garden asparagus
Fructose 1 Garden asparagus

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.