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Corn vs. Asparagus — In-Depth Nutrition Comparison

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How are corn and asparagus different?

  • Corn is higher in vitamin B5; however, asparagus is richer in vitamin K, iron, copper, vitamin A, folate, vitamin E, and vitamin B2.
  • Daily need coverage for vitamin K for asparagus is 34% higher.
  • Corn contains 3 times more vitamin B5 than asparagus. While corn contains 0.792mg of vitamin B5, asparagus contains only 0.274mg.
  • Asparagus has a lower glycemic index (32) than corn (52).

Corn, sweet, yellow, cooked, boiled, drained, without salt and Asparagus, raw are the varieties used in this article.

Infographic

Corn vs 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Corn
Corn
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +85.7%
Contains more ZincZinc +14.8%
Contains more PhosphorusPhosphorus +48.1%
Contains less SodiumSodium -50%
Contains more CalciumCalcium +700%
Contains more IronIron +375.6%
Contains more CopperCopper +285.7%
Contains more SeleniumSelenium +1050%
~equal in Potassium ~202mg
~equal in Manganese ~0.158mg

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.
Corn
Corn
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 18% 0% 4.3% 1.8% 23% 13% 32% 48% 32% 0% 1% 17%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 19% 0% 13% 23% 36% 33% 18% 16% 21% 0% 104% 39%
Contains more Vitamin B3Vitamin B3 +72.1%
Contains more Vitamin B5Vitamin B5 +189.1%
Contains more Vitamin B6Vitamin B6 +52.7%
Contains more Vitamin AVitamin A +192.3%
Contains more Vitamin EVitamin E +1155.6%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B2Vitamin B2 +147.4%
Contains more Vitamin KVitamin K +10300%
Contains more FolateFolate +126.1%
~equal in Vitamin C ~5.6mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn Asparagus DV% diff.
Vitamin K 0.4µg 41.6µg 34%
Iron 0.45mg 2.14mg 21%
Copper 0.049mg 0.189mg 16%
Vitamin B5 0.792mg 0.274mg 10%
Vitamin E 0.09mg 1.13mg 7%
Folate 23µg 52µg 7%
Carbs 20.98g 3.88g 6%
Vitamin B2 0.057mg 0.141mg 6%
Calories 96kcal 20kcal 4%
Phosphorus 77mg 52mg 4%
Selenium 0.2µg 2.3µg 4%
Vitamin B1 0.093mg 0.143mg 4%
Vitamin B3 1.683mg 0.978mg 4%
Vitamin B6 0.139mg 0.091mg 4%
Polyunsaturated fat 0.603g 0.05g 4%
Magnesium 26mg 14mg 3%
Starch 7.17g 3%
Vitamin A 13µg 38µg 3%
Protein 3.41g 2.2g 2%
Fats 1.5g 0.12g 2%
Calcium 3mg 24mg 2%
Choline 29.1mg 16mg 2%
Fiber 2.4g 2.1g 1%
Zinc 0.62mg 0.54mg 1%
Saturated fat 0.197g 0.04g 1%
Monounsaturated fat 0.374g 0g 1%
Protein per 100 calories 3.6g 11g N/A
Calories per 10 g protein 282kcal 91kcal N/A
Weight per 100 calories 104g 500g N/A
Vitamin C 5.5mg 5.6mg 0%
Net carbs 18.58g 1.78g N/A
Potassium 218mg 202mg 0%
Sugar 4.54g 1.88g N/A
Sodium 1mg 2mg 0%
Manganese 0.167mg 0.158mg 0%
Tryptophan 0.023mg 0.027mg 0%
Threonine 0.133mg 0.084mg 0%
Isoleucine 0.133mg 0.075mg 0%
Leucine 0.358mg 0.128mg 0%
Lysine 0.141mg 0.104mg 0%
Methionine 0.069mg 0.031mg 0%
Phenylalanine 0.155mg 0.075mg 0%
Valine 0.191mg 0.115mg 0%
Histidine 0.091mg 0.049mg 0%
Fructose 0.79g 1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
Corn
4
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more ProteinProtein +55%
Contains more FatsFats +1150%
Contains more CarbsCarbs +440.7%
Contains more OtherOther +20.7%
Contains more WaterWater +27%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
Corn
2
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 g
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +1106%
Contains less Sat. FatSaturated fat -79.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Corn
Corn
4
61% 23% 7% 7%
Starch: 7.17 g
Sucrose: 2.74 g
Glucose: 0.84 g
Fructose: 0.79 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1091.3%
Contains more GlucoseGlucose +29.2%
Contains more MaltoseMaltose +∞%
Contains more FructoseFructose +26.6%
~equal in Lactose ~0g
~equal in Galactose ~0g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/nutrients
  2. 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.