Asparagus vs Potatoes
Nutrition comparison per 100 g serving
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Asparagus wins in 19 out of 29 nutrient categories
Asparagus: 19
vs
Potatoes: 6
(4 ties)
Overview
Vitamins
| Vitamin | Asparagus | Potatoes | Winner |
|---|---|---|---|
| Choline, total | 26.1 MG | 9.2 MG | |
| Folate, total | 149 UG | 6 UG | |
| Niacin | 1.1 MG | 0.9 MG | |
| Pantothenic acid | 0.2 MG | 0.2 MG | |
| Riboflavin | 0.1 MG | 0.0 MG | |
| Thiamin | 0.2 MG | 0.1 MG | |
| Vitamin A, RAE | 50 UG | 0 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.2 MG | |
| Vitamin C, total ascorbic acid | 7.7 MG | 5.1 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 1.5 MG | 0.1 MG | |
| Vitamin K (phylloquinone) | 50.6 UG | 1.5 UG |
Minerals
| Mineral | Asparagus | Potatoes | Winner |
|---|---|---|---|
| Calcium, Ca | 23 MG | 5 MG | |
| Copper, Cu | 0.2 MG | 0.1 MG | |
| Iron, Fe | 0.9 MG | 1.3 MG | |
| Magnesium, Mg | 14 MG | 14 MG | Tie |
| Manganese, Mn | 0.2 MG | 0.1 MG | |
| Phosphorus, P | 54 MG | 28 MG | |
| Potassium, K | 224 MG | 229 MG | |
| Selenium, Se | 6.1 UG | 0.9 UG | |
| Sodium, Na | 240 MG | 5 MG | |
| Zinc, Zn | 0.6 MG | 0.3 MG |