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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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
7%
Zucchini
13%
Garden asparagus
Carbohydrates
3%
Zucchini
4%
Garden asparagus
Fats
1%
Zucchini
1%
Garden asparagus

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

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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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 contains less Sugars?
Garden asparagus
Garden asparagus contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Zucchini Garden asparagus Opinion
Calories 17 20 Garden asparagus
Protein 1.21 2.2 Garden asparagus
Fats 0.32 0.12 Zucchini
Vitamin C 17.9 5.6 Zucchini
Carbs 3.11 3.88 Garden asparagus
Cholesterol 0 0
Vitamin D 0 0
Iron 0.37 2.14 Garden asparagus
Calcium 16 24 Garden asparagus
Potassium 261 202 Zucchini
Magnesium 18 14 Zucchini
Sugars 2.5 1.88 Garden asparagus
Fiber 1 2.1 Garden asparagus
Copper 0.053 0.189 Garden asparagus
Zinc 0.32 0.54 Garden asparagus
Starch 0 Zucchini
Phosphorus 38 52 Garden asparagus
Sodium 8 2 Garden asparagus
Vitamin A 200 756 Garden asparagus
Vitamin E 0.12 1.13 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.045 0.143 Garden asparagus
Vitamin B2 0.094 0.141 Garden asparagus
Vitamin B3 0.451 0.978 Garden asparagus
Vitamin B5 0.204 0.274 Garden asparagus
Vitamin B6 0.163 0.091 Zucchini
Vitamin B12 0 0
Vitamin K 4.3 41.6 Garden asparagus
Folate 24 52 Garden asparagus
Trans Fat 0 0
Saturated Fat 0.084 0.04 Garden asparagus
Monounsaturated Fat 0.011 0 Zucchini
Polyunsaturated fat 0.091 0.05 Zucchini
Tryptophan 0.01 0.027 Garden asparagus
Threonine 0.029 0.084 Garden asparagus
Isoleucine 0.044 0.075 Garden asparagus
Leucine 0.071 0.128 Garden asparagus
Lysine 0.067 0.104 Garden asparagus
Methionine 0.018 0.031 Garden asparagus
Phenylalanine 0.043 0.075 Garden asparagus
Valine 0.054 0.115 Garden asparagus
Histidine 0.026 0.049 Garden asparagus
Fructose 1.38 1 Zucchini

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 of 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.