Zucchini vs. Asparagus — In-Depth Nutrition Comparison
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How are Zucchini and Asparagus different?
- Zucchini is richer in Vitamin C, and Vitamin B6, while Asparagus is higher in Vitamin K, Iron, Copper, Vitamin B1, Folate, and Vitamin E.
- Asparagus covers your daily need of Vitamin K 31% more than Zucchini.
- Zucchini contains 3 times more Vitamin C than Asparagus. Zucchini contains 17.9mg of Vitamin C, while Asparagus contains 5.6mg.
Squash, summer, zucchini, includes skin, raw and Asparagus, raw types were used in this article.
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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 | +29.2% |
| Contains more ManganeseManganese | +12% |
| Contains more CalciumCalcium | +50% |
| Contains more IronIron | +478.4% |
| Contains more CopperCopper | +256.6% |
| Contains more ZincZinc | +68.8% |
| Contains more PhosphorusPhosphorus | +36.8% |
| Contains less SodiumSodium | -75% |
| Contains more SeleniumSelenium | +1050% |
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 | +219.6% |
| Contains more Vitamin B6Vitamin B6 | +79.1% |
| Contains more Vitamin AVitamin A | +278% |
| Contains more Vitamin EVitamin E | +841.7% |
| Contains more Vitamin B1Vitamin B1 | +217.8% |
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin B3Vitamin B3 | +116.9% |
| Contains more Vitamin B5Vitamin B5 | +34.3% |
| Contains more Vitamin KVitamin K | +867.4% |
| Contains more FolateFolate | +116.7% |
| Contains more CholineCholine | +68.4% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +166.7% |
| Contains more ProteinProtein | +81.8% |
| Contains more CarbsCarbs | +24.8% |
~equal in
Water
~93.22g
~equal in
Other
~0.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +82% |
| Contains less Sat. FatSaturated Fat | -52.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +64.6% |
| Contains more FructoseFructose | +38% |
| Contains more SucroseSucrose | +360% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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 Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 17kcal | 20kcal |
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| Protein | 1.21g | 2.2g |
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| Fats | 0.32g | 0.12g |
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| Vitamin C | 17.9mg | 5.6mg |
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| Net carbs | 2.11g | 1.78g |
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| Carbs | 3.11g | 3.88g |
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| Magnesium | 18mg | 14mg |
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| Calcium | 16mg | 24mg |
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| Potassium | 261mg | 202mg |
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| Iron | 0.37mg | 2.14mg |
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| Sugar | 2.5g | 1.88g |
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| Fiber | 1g | 2.1g |
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| Copper | 0.053mg | 0.189mg |
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| Zinc | 0.32mg | 0.54mg |
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| Phosphorus | 38mg | 52mg |
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| Sodium | 8mg | 2mg |
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| Vitamin A | 200IU | 756IU |
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| Vitamin A | 10µg | 38µg |
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| Vitamin E | 0.12mg | 1.13mg |
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| Manganese | 0.177mg | 0.158mg |
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| Selenium | 0.2µg | 2.3µg |
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| Vitamin B1 | 0.045mg | 0.143mg |
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| Vitamin B2 | 0.094mg | 0.141mg |
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| Vitamin B3 | 0.451mg | 0.978mg |
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| Vitamin B5 | 0.204mg | 0.274mg |
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| Vitamin B6 | 0.163mg | 0.091mg |
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| Vitamin K | 4.3µg | 41.6µg |
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| Folate | 24µg | 52µg |
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| Choline | 9.5mg | 16mg |
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| Saturated Fat | 0.084g | 0.04g |
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| Monounsaturated Fat | 0.011g | 0g |
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| Polyunsaturated fat | 0.091g | 0.05g |
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| Tryptophan | 0.01mg | 0.027mg |
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| Threonine | 0.029mg | 0.084mg |
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| Isoleucine | 0.044mg | 0.075mg |
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| Leucine | 0.071mg | 0.128mg |
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| Lysine | 0.067mg | 0.104mg |
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| Methionine | 0.018mg | 0.031mg |
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| Phenylalanine | 0.043mg | 0.075mg |
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| Valine | 0.054mg | 0.115mg |
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| Histidine | 0.026mg | 0.049mg |
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| Fructose | 1.38g | 1g |
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| Omega-3 - ALA | 0.061g |
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| Omega-6 - Linoleic acid | 0.03g |
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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
15%
28%
Minerals Daily Need Coverage Score
12%
25%
Comparison summary
Which food is lower in glycemic index?
Zucchini is lower in glycemic index (difference - 17)
Which food is cheaper?
Zucchini is cheaper (difference - $3.6)
Which food is lower in Sugar?
Asparagus is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Asparagus contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Asparagus is lower in Saturated Fat (difference - 0.044g)
Which food is richer in vitamins?
Asparagus is relatively richer in vitamins
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.