Asparagus vs Potato (Baked Or Cooked): Nutrition & Calories Compare


Asparagus vs Potato
Nutrition Facts
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Asparagus vs Potato 100g Compare
per 100g | Asparagus | Potato (baked or cooked) |
---|---|---|
Calories | 20 | 93 |
Carbohydrates | 3.38 g | 21.15 g |
Fat | 0.12 g | 0.13 g |
Dietary fiber | 2.1 g | 2.2 g |
Protein | 2.2 g | 2.5 g |
Calcium | 24 mg | 15 mg |
Iron | 1.14 mg | 1.08 mg |
Magnessium | 14 mg | 28 mg |
Phosphorus | 52 mg | 2 mg |
Potassium | 202 mg | 535 mg |
Sodium | 2 mg | 10 mg |
Zink | 0.54 mg | 2 mg |
Vitaminium A | 756 µg | 10 µg |
Vitaminium B1 (Thiamine) | 0.143 mg | 0.064 mg |
Vitaminium B2 (riboflavin) | 0.141 mg | 0.048 mg |
Vitaminium B3 (Niacin) | 0.978 mg | 1.41 mg |
Vitaminium B6 | 0.091 mg | 0.311 mg |
Vitaminium B9 (Folic acid) | 52 mg | 0.028 mg |
Vitaminium C | 5.6 mg | 9.6 mg |
Vitaminium E | 1.13 mg | 0.04 mg |
Vitaminium K | 41.6 µg | 0.002 µg |
Discover the Nutritional Benefits of Asparagus and Potato
When it comes to choosing healthy foods, asparagus and potatoes (whether baked or cooked) are two popular options that often come up in nutritional discussions. Each of these vegetables brings its own unique set of benefits to the table, making them excellent additions to a balanced diet. But how do they compare in terms of nutrition? Let's dive into some interesting facts about these two versatile foods and compare their nutritional profiles.
Interesting Facts about Asparagus
Asparagus, a perennial flowering plant, has been valued for its culinary and medicinal properties since ancient times. Known for its slender spears, asparagus is a spring vegetable that's rich in vitamins and minerals. It's not only low in calories but also contains antioxidants and is known to have diuretic properties.
Delving into the World of Potatoes
Potatoes, on the other hand, are a staple food in many cultures around the world. They can be prepared in countless ways, but when baked or cooked, potatoes retain most of their nutrients. Rich in carbohydrates, they provide a good source of energy. Potatoes also contain vitamins and minerals, making them more than just comfort food.
Asparagus vs Potato (Baked or Cooked): A Nutritional Comparison
Comparing asparagus and potatoes in their baked or cooked forms reveals some interesting differences and similarities in their nutritional content. Here's a closer look:
- Calories: Asparagus stands out with just 20 calories per 100g, making it a low-calorie option. Potatoes, with 93 calories per 100g, are more calorie-dense.
- Carbohydrates and Fiber: Potatoes lead with 21.15g of carbohydrates and 2.2g of fiber, compared to asparagus's 3.38g of carbs and 2.1g of fiber.
- Protein: Both vegetables offer a good amount of protein, with asparagus providing 2.2g and potatoes slightly more at 2.5g.
- Vitamins and Minerals: Asparagus is rich in vitamins A, E, and K, and offers more iron, calcium, and magnesium than potatoes. Potatoes, however, have a higher content of vitamin C, potassium, and phosphorus.
Both asparagus and potatoes are naturally gluten-free and cholesterol-free, making them great choices for various dietary needs.
What to Choose: Asparagus or Potato?
The choice between asparagus and potatoes depends on your dietary goals. If you're looking for low-calorie options rich in vitamins A and E, asparagus is the way to go. On the other hand, for a more filling option that provides a higher amount of vitamin C and potassium, potatoes are a better choice.
Ultimately, both asparagus and potatoes can be part of a healthy diet. They offer different nutritional benefits, so including both in your meals can provide a wide range of nutrients. Whether you prefer the delicate flavor of asparagus or the comforting taste of a baked or cooked potato, you can rest assured that you're making a nutritious choice.
In conclusion, when comparing asparagus vs potato (baked or cooked), it's clear that both vegetables have their own unique nutritional profiles. By understanding these differences, you can make informed decisions about which to include in your meals, depending on your nutritional needs and taste preferences.
Asparagus 100g
20kcalCalories source
- 58% CARBS.
- 38% PROTEIN
- 5% FAT
Potato (baked or cooked) 100g
93kcalCalories source
- 88% CARBS
- 10% PROTEIN
- 1% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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