Asparagus vs. Winter squash — In-Depth Nutrition Comparison

Compare

A recap on the differences between asparagus and winter squash

Asparagus has more vitamin K, iron, copper, vitamin B1, folate, vitamin E, and vitamin B2; however, winter squash is higher in vitamin A and vitamin B6.
Asparagus covers your daily vitamin K needs 31% more than winter squash.
Winter squash contains 9 times less vitamin E than asparagus. Asparagus contains 1.13mg of vitamin E, while winter squash contains 0.12mg.
The glycemic index of asparagus is higher.

Food varieties used in this article are Asparagus, raw and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Asparagus

Winter squash

Contains more IronIron	+386.4%
Contains more CopperCopper	+130.5%
Contains more ZincZinc	+145.5%
Contains more PhosphorusPhosphorus	+173.7%
Contains more SeleniumSelenium	+475%

Contains more PotassiumPotassium	+19.3%
Contains less SodiumSodium	-50%
Contains more ManganeseManganese	+18.4%

~equal in Magnesium ~13mg

~equal in Calcium ~22mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Asparagus

Winter squash

Contains more Vitamin EVitamin E	+841.7%
Contains more Vitamin B1Vitamin B1	+793.8%
Contains more Vitamin B2Vitamin B2	+110.4%
Contains more Vitamin B3Vitamin B3	+97.6%
Contains more Vitamin B5Vitamin B5	+17.1%
Contains more Vitamin KVitamin K	+845.5%
Contains more FolateFolate	+160%

Contains more Vitamin CVitamin C	+71.4%
Contains more Vitamin AVitamin A	+586.8%
Contains more Vitamin B6Vitamin B6	+76.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	41.6µg	4.4µg	31%
Vitamin A	38µg	261µg	25%
Iron	2.14mg	0.44mg	21%
Copper	0.189mg	0.082mg	12%
Vitamin B1	0.143mg	0.016mg	11%
Folate	52µg	20µg	8%
Vitamin E	1.13mg	0.12mg	7%
Vitamin B2	0.141mg	0.067mg	6%
Phosphorus	52mg	19mg	5%
Vitamin B6	0.091mg	0.161mg	5%
Vitamin C	5.6mg	9.6mg	4%
Protein	2.2g	0.89g	3%
Fiber	2.1g	2.8g	3%
Zinc	0.54mg	0.22mg	3%
Selenium	2.3µg	0.4µg	3%
Vitamin B3	0.978mg	0.495mg	3%
Carbs	3.88g	8.85g	2%
Calories	20kcal	37kcal	1%
Potassium	202mg	241mg	1%
Manganese	0.158mg	0.187mg	1%
Vitamin B5	0.274mg	0.234mg	1%
Choline	16mg	10.6mg	1%
Polyunsaturated fat	0.05g	0.147g	1%
Fructose	1g		1%
Protein per 100 calories	11g	2.4g	N/A
Calories per 10 g protein	91kcal	416kcal	N/A
Weight per 100 calories	500g	270g	N/A
Fats	0.12g	0.35g	0%
Net carbs	1.78g	6.05g	N/A
Magnesium	14mg	13mg	0%
Calcium	24mg	22mg	0%
Sugar	1.88g	3.3g	N/A
Sodium	2mg	1mg	0%
Saturated fat	0.04g	0.072g	0%
Monounsaturated fat	0g	0.026g	0%
Tryptophan	0.027mg	0.013mg	0%
Threonine	0.084mg	0.027mg	0%
Isoleucine	0.075mg	0.035mg	0%
Leucine	0.128mg	0.05mg	0%
Lysine	0.104mg	0.033mg	0%
Methionine	0.031mg	0.011mg	0%
Phenylalanine	0.075mg	0.035mg	0%
Valine	0.115mg	0.038mg	0%
Histidine	0.049mg	0.017mg	0%