Asparagus vs Potatoes
Nutrition comparison per 100 g serving
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Asparagus wins in 18 out of 29 nutrient categories
Asparagus: 18
vs
Potatoes: 9
(2 ties)
Overview
Vitamins
| Vitamin | Asparagus | Potatoes | Winner |
|---|---|---|---|
| Choline, total | 16 MG | 13.3 MG | |
| Folate, total | 52 UG | 8 UG | |
| Niacin | 1.0 MG | 1.1 MG | |
| Pantothenic acid | 0.3 MG | 0.5 MG | |
| Riboflavin | 0.1 MG | 0.0 MG | |
| Thiamin | 0.1 MG | 0.1 MG | |
| Vitamin A, RAE | 38 UG | 7 UG | |
| Vitamin B-12 | 0 UG | 0.1 UG | |
| Vitamin B-6 | 0.1 MG | 0.2 MG | |
| Vitamin C, total ascorbic acid | 5.6 MG | 6.2 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0.2 UG | |
| Vitamin E (alpha-tocopherol) | 1.1 MG | 0.0 MG | |
| Vitamin K (phylloquinone) | 41.6 UG | 1.8 UG |
Minerals
| Mineral | Asparagus | Potatoes | Winner |
|---|---|---|---|
| Calcium, Ca | 24 MG | 24 MG | Tie |
| Copper, Cu | 0.2 MG | 0.1 MG | |
| Iron, Fe | 2.1 MG | 0.3 MG | |
| Magnesium, Mg | 14 MG | 18 MG | |
| Manganese, Mn | 0.2 MG | 0.1 MG | |
| Phosphorus, P | 52 MG | 46 MG | |
| Potassium, K | 202 MG | 296 MG | |
| Selenium, Se | 2.3 UG | 0.8 UG | |
| Sodium, Na | 2 MG | 302 MG | |
| Zinc, Zn | 0.5 MG | 0.3 MG |