Yam vs. Asparagus — In-Depth Nutrition Comparison
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Summary of differences between yam and asparagus
- Yam has more potassium, vitamin B6, manganese, vitamin C, and fiber, while asparagus has more vitamin K, iron, vitamin A, folate, and vitamin B2.
- Asparagus covers your daily need for vitamin K, 33% more than yam.
- Yam contains 3 times more potassium than asparagus. While yam contains 670mg of potassium, asparagus contains only 202mg.
- Asparagus has a lower glycemic index. The glycemic index of asparagus is 32, while the glycemic index of yam is 51.
These are the specific foods used in this comparison Yam, cooked, boiled, drained, or baked, without salt and Asparagus, raw.
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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 MagnesiumMagnesium | +28.6% |
| Contains more PotassiumPotassium | +231.7% |
| Contains more ManganeseManganese | +134.8% |
| Contains more CalciumCalcium | +71.4% |
| Contains more IronIron | +311.5% |
| Contains more CopperCopper | +24.3% |
| Contains more ZincZinc | +170% |
| Contains less SodiumSodium | -75% |
| Contains more SeleniumSelenium | +228.6% |
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 | +116.1% |
| Contains more Vitamin B5Vitamin B5 | +13.5% |
| Contains more Vitamin B6Vitamin B6 | +150.5% |
| Contains more Vitamin AVitamin A | +533.3% |
| Contains more Vitamin EVitamin E | +232.4% |
| Contains more Vitamin B1Vitamin B1 | +50.5% |
| Contains more Vitamin B2Vitamin B2 | +403.6% |
| Contains more Vitamin B3Vitamin B3 | +77.2% |
| Contains more Vitamin KVitamin K | +1708.7% |
| Contains more FolateFolate | +225% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +16.7% |
| Contains more CarbsCarbs | +608.2% |
| Contains more OtherOther | +31% |
| Contains more ProteinProtein | +47.7% |
| Contains more WaterWater | +32.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -27.5% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +20% |
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 Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 2.3µg | 41.6µg | 33% |
| Iron | 0.52mg | 2.14mg | 20% |
| Potassium | 670mg | 202mg | 14% |
| Vitamin B6 | 0.228mg | 0.091mg | 11% |
| Folate | 16µg | 52µg | 9% |
| Vitamin B2 | 0.028mg | 0.141mg | 9% |
| Manganese | 0.371mg | 0.158mg | 9% |
| Carbs | 27.48g | 3.88g | 8% |
| Vitamin C | 12.1mg | 5.6mg | 7% |
| Fiber | 3.9g | 2.1g | 7% |
| Calories | 116kcal | 20kcal | 5% |
| Vitamin E | 0.34mg | 1.13mg | 5% |
| Vitamin A | 6µg | 38µg | 4% |
| Vitamin B1 | 0.095mg | 0.143mg | 4% |
| Copper | 0.152mg | 0.189mg | 4% |
| Zinc | 0.2mg | 0.54mg | 3% |
| Selenium | 0.7µg | 2.3µg | 3% |
| Vitamin B3 | 0.552mg | 0.978mg | 3% |
| Fructose | 1g | 1% | |
| Protein | 1.49g | 2.2g | 1% |
| Calcium | 14mg | 24mg | 1% |
| Vitamin B5 | 0.311mg | 0.274mg | 1% |
| Magnesium | 18mg | 14mg | 1% |
| Fats | 0.14g | 0.12g | 0% |
| Net carbs | 23.58g | 1.78g | N/A |
| Sugar | 0.49g | 1.88g | N/A |
| Phosphorus | 49mg | 52mg | 0% |
| Sodium | 8mg | 2mg | 0% |
| Saturated fat | 0.029g | 0.04g | 0% |
| Choline | 16.2mg | 16mg | 0% |
| Monounsaturated fat | 0.005g | 0g | 0% |
| Polyunsaturated fat | 0.06g | 0.05g | 0% |
| Tryptophan | 0.012mg | 0.027mg | 0% |
| Threonine | 0.052mg | 0.084mg | 0% |
| Isoleucine | 0.05mg | 0.075mg | 0% |
| Leucine | 0.094mg | 0.128mg | 0% |
| Lysine | 0.058mg | 0.104mg | 0% |
| Methionine | 0.02mg | 0.031mg | 0% |
| Phenylalanine | 0.069mg | 0.075mg | 0% |
| Valine | 0.06mg | 0.115mg | 0% |
| Histidine | 0.033mg | 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
14%
25%
Minerals Daily Need Coverage Score
23%
25%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 1.39g)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.011g)
Which food is cheaper?
Yam is cheaper (difference - $3.8)
Which food contains less Sodium?
Asparagus contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Asparagus is lower in glycemic index (difference - 19)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.