Asparagus vs. Vegetable — In-Depth Nutrition Comparison

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A recap on the differences between asparagus and vegetable

Asparagus has more iron, vitamin K, copper, folate, and vitamin B1; however, vegetable is higher in vitamin A, manganese, and fiber.
Vegetable covers your daily vitamin A needs 70% more than asparagus.
Vegetable contains 3 times less vitamin E than asparagus. Asparagus contains 1.13mg of vitamin E, while vegetable contains 0.38mg.
The glycemic index of vegetable is higher.

Food varieties used in this article are Asparagus, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

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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.

Asparagus

Vegetable

Contains more PotassiumPotassium	+19.5%
Contains more IronIron	+161%
Contains more CopperCopper	+127.7%
Contains less SodiumSodium	-94.3%
Contains more SeleniumSelenium	+666.7%

Contains more MagnesiumMagnesium	+57.1%
Contains more ManganeseManganese	+139.9%

~equal in Calcium ~25mg

~equal in Zinc ~0.49mg

~equal in Phosphorus ~51mg

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.

Asparagus

Vegetable

Contains more Vitamin CVitamin C	+75%
Contains more Vitamin EVitamin E	+197.4%
Contains more Vitamin B1Vitamin B1	+101.4%
Contains more Vitamin B2Vitamin B2	+17.5%
Contains more Vitamin B3Vitamin B3	+14.9%
Contains more Vitamin B5Vitamin B5	+81.5%
Contains more Vitamin B6Vitamin B6	+23%
Contains more Vitamin KVitamin K	+77%
Contains more FolateFolate	+173.7%

Contains more Vitamin AVitamin A

+463.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin A	38µg	214µg	20%
Iron	2.14mg	0.82mg	17%
Vitamin K	41.6µg	23.5µg	15%
Copper	0.189mg	0.083mg	12%
Manganese	0.158mg	0.379mg	10%
Fiber	2.1g	4.4g	9%
Folate	52µg	19µg	8%
Vitamin B1	0.143mg	0.071mg	6%
Vitamin E	1.13mg	0.38mg	5%
Selenium	2.3µg	0.3µg	4%
Vitamin C	5.6mg	3.2mg	3%
Carbs	3.88g	13.09g	3%
Calories	20kcal	65kcal	2%
Magnesium	14mg	22mg	2%
Vitamin B2	0.141mg	0.12mg	2%
Vitamin B5	0.274mg	0.151mg	2%
Protein	2.2g	2.86g	1%
Potassium	202mg	169mg	1%
Sodium	2mg	35mg	1%
Vitamin B3	0.978mg	0.851mg	1%
Vitamin B6	0.091mg	0.074mg	1%
Choline	16mg	24.1mg	1%
Fructose	1g		1%
Protein per 100 calories	11g	4.4g	N/A
Calories per 10 g protein	91kcal	227kcal	N/A
Weight per 100 calories	500g	154g	N/A
Fats	0.12g	0.15g	0%
Net carbs	1.78g	8.69g	N/A
Calcium	24mg	25mg	0%
Sugar	1.88g	3.12g	N/A
Zinc	0.54mg	0.49mg	0%
Phosphorus	52mg	51mg	0%
Saturated fat	0.04g	0.031g	0%
Monounsaturated fat	0g	0.01g	0%
Polyunsaturated fat	0.05g	0.072g	0%
Tryptophan	0.027mg	0.029mg	0%
Threonine	0.084mg	0.115mg	0%
Isoleucine	0.075mg	0.139mg	0%
Leucine	0.128mg	0.19mg	0%
Lysine	0.104mg	0.17mg	0%
Methionine	0.031mg	0.034mg	0%
Phenylalanine	0.075mg	0.12mg	0%
Valine	0.115mg	0.149mg	0%
Histidine	0.049mg	0.073mg	0%