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 A, vitamin B1, folate, and vitamin E.
- Asparagus covers your daily need for 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.
- Asparagus has a higher glycemic index (32) than zucchini (15).
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 | +280% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 4.3µg | 41.6µg | 31% |
| Iron | 0.37mg | 2.14mg | 22% |
| Copper | 0.053mg | 0.189mg | 15% |
| Vitamin C | 17.9mg | 5.6mg | 14% |
| Vitamin B1 | 0.045mg | 0.143mg | 8% |
| Vitamin E | 0.12mg | 1.13mg | 7% |
| Folate | 24µg | 52µg | 7% |
| Vitamin B6 | 0.163mg | 0.091mg | 6% |
| Fiber | 1g | 2.1g | 4% |
| Selenium | 0.2µg | 2.3µg | 4% |
| Vitamin B2 | 0.094mg | 0.141mg | 4% |
| Vitamin A | 10µg | 38µg | 3% |
| Vitamin B3 | 0.451mg | 0.978mg | 3% |
| Protein | 1.21g | 2.2g | 2% |
| Potassium | 261mg | 202mg | 2% |
| Zinc | 0.32mg | 0.54mg | 2% |
| Phosphorus | 38mg | 52mg | 2% |
| Magnesium | 18mg | 14mg | 1% |
| Calcium | 16mg | 24mg | 1% |
| Manganese | 0.177mg | 0.158mg | 1% |
| Vitamin B5 | 0.204mg | 0.274mg | 1% |
| Choline | 9.5mg | 16mg | 1% |
| Calories | 17kcal | 20kcal | 0% |
| Fats | 0.32g | 0.12g | 0% |
| Net carbs | 2.11g | 1.78g | N/A |
| Carbs | 3.11g | 3.88g | 0% |
| Sugar | 2.5g | 1.88g | N/A |
| Sodium | 8mg | 2mg | 0% |
| Saturated fat | 0.084g | 0.04g | 0% |
| Monounsaturated fat | 0.011g | 0g | 0% |
| Polyunsaturated fat | 0.091g | 0.05g | 0% |
| Tryptophan | 0.01mg | 0.027mg | 0% |
| Threonine | 0.029mg | 0.084mg | 0% |
| Isoleucine | 0.044mg | 0.075mg | 0% |
| Leucine | 0.071mg | 0.128mg | 0% |
| Lysine | 0.067mg | 0.104mg | 0% |
| Methionine | 0.018mg | 0.031mg | 0% |
| Phenylalanine | 0.043mg | 0.075mg | 0% |
| Valine | 0.054mg | 0.115mg | 0% |
| Histidine | 0.026mg | 0.049mg | 0% |
| Fructose | 1.38g | 1g | 0% |
| Omega-3 - ALA | 0.061g | N/A | |
| Omega-6 - Linoleic acid | 0.03g | N/A |
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
