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Zucchini vs Garden asparagus - In-Depth Nutrition Comparison

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How are Zucchini and Garden asparagus different?

  • Zucchini is richer in Vitamin C, and Vitamin B6, while Garden asparagus is higher in Vitamin K, Iron, Copper, Vitamin B1, Folate, and Vitamin E .
  • Garden asparagus covers your daily need of Vitamin K 31% more than Zucchini.
  • Zucchini contains 3 times more Vitamin C than Garden asparagus. Zucchini contains 17.9mg of Vitamin C, while Garden asparagus contains 5.6mg.

Squash, summer, zucchini, includes skin, raw and Asparagus, raw types were used in this article.

Infographic

Zucchini 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 +29.2%
Contains more Magnesium +28.6%
Contains more Iron +478.4%
Contains more Calcium +50%
Contains more Copper +256.6%
Contains more Zinc +68.8%
Contains more Phosphorus +36.8%
Contains less Sodium -75%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Contains more Potassium +29.2%
Contains more Magnesium +28.6%
Contains more Iron +478.4%
Contains more Calcium +50%
Contains more Copper +256.6%
Contains more Zinc +68.8%
Contains more Phosphorus +36.8%
Contains less Sodium -75%

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
:
Contains more Vitamin C +219.6%
Contains more Vitamin B6 +79.1%
Contains more Vitamin A +278%
Contains more Vitamin E +841.7%
Contains more Vitamin B1 +217.8%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +116.9%
Contains more Vitamin B5 +34.3%
Contains more Vitamin K +867.4%
Contains more Folate +116.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 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 +219.6%
Contains more Vitamin B6 +79.1%
Contains more Vitamin A +278%
Contains more Vitamin E +841.7%
Contains more Vitamin B1 +217.8%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +116.9%
Contains more Vitamin B5 +34.3%
Contains more Vitamin K +867.4%
Contains more Folate +116.7%

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.
Zucchini Garden asparagus
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Zucchini Garden asparagus Opinion
Calories 17kcal 20kcal Garden asparagus
Protein 1.21g 2.2g Garden asparagus
Fats 0.32g 0.12g Zucchini
Vitamin C 17.9mg 5.6mg Zucchini
Net carbs 2.11g 1.78g Zucchini
Carbs 3.11g 3.88g Garden asparagus
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.37mg 2.14mg Garden asparagus
Calcium 16mg 24mg Garden asparagus
Potassium 261mg 202mg Zucchini
Magnesium 18mg 14mg Zucchini
Sugar 2.5g 1.88g Garden asparagus
Fiber 1g 2.1g Garden asparagus
Copper 0.053mg 0.189mg Garden asparagus
Zinc 0.32mg 0.54mg Garden asparagus
Starch 0g g Zucchini
Phosphorus 38mg 52mg Garden asparagus
Sodium 8mg 2mg Garden asparagus
Vitamin A 200IU 756IU Garden asparagus
Vitamin E 0.12mg 1.13mg Garden asparagus
Vitamin D 0µg 0µg
Vitamin B1 0.045mg 0.143mg Garden asparagus
Vitamin B2 0.094mg 0.141mg Garden asparagus
Vitamin B3 0.451mg 0.978mg Garden asparagus
Vitamin B5 0.204mg 0.274mg Garden asparagus
Vitamin B6 0.163mg 0.091mg Zucchini
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 41.6µg Garden asparagus
Folate 24µg 52µg Garden asparagus
Trans Fat 0g 0g
Saturated Fat 0.084g 0.04g Garden asparagus
Monounsaturated Fat 0.011g 0g Zucchini
Polyunsaturated fat 0.091g 0.05g Zucchini
Tryptophan 0.01mg 0.027mg Garden asparagus
Threonine 0.029mg 0.084mg Garden asparagus
Isoleucine 0.044mg 0.075mg Garden asparagus
Leucine 0.071mg 0.128mg Garden asparagus
Lysine 0.067mg 0.104mg Garden asparagus
Methionine 0.018mg 0.031mg Garden asparagus
Phenylalanine 0.043mg 0.075mg Garden asparagus
Valine 0.054mg 0.115mg Garden asparagus
Histidine 0.026mg 0.049mg Garden asparagus
Fructose 1.38g 1g Zucchini

Which food is preferable for your diet?

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

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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
16
Zucchini
29
Garden asparagus
Mineral Summary Score
12
Zucchini
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
7%
Zucchini
13%
Garden asparagus
Carbohydrates
3%
Zucchini
4%
Garden asparagus
Fats
1%
Zucchini
1%
Garden asparagus

Comparison summary

Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 17)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $3.6)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.044g)
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.