Lets compare vitamin content per 7 ounces of Cooked Asparagus vs Baked White Potatoes:
Boiled and Drained Asparagus have 50 times more Vitamin A, 3.4 times more Vitamin B1, 3.2 times more Vitamin B2, 3.9 times more Vitamin B9, 37.5 times more Vitamin E and 18.7 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 2.7 times more Vitamin B6 and 1.6 times more Vitamin C than Boiled and Drained Asparagus.
Both Boiled and Drained Asparagus as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Cooked Asparagus vs Baked White Potatoes:
Boiled and Drained Asparagus have 2.3 times more Calcium, 1.3 times more Copper, 1.4 times more Iron, 12.2 times more Selenium, 1.7 times more Zinc and 1.2 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.9 times more Magnesium, 1.4 times more Phosphorus and 2.4 times more Potassium than Boiled and Drained Asparagus.
Both Boiled and Drained Asparagus and Baked Whole White Potatoes have similar amounts of Manganese per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Boiled and Drained Asparagus have 1.9 times more Omega 3 and 2.2 times more Fructose than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 4.2 times more Energy and 5.1 times more Carbohydrate than Boiled and Drained Asparagus.
Both Boiled and Drained Asparagus and Baked Whole White Potatoes have similar amounts of Sugars, Fiber and Protein per 7 oz.
Both Boiled and Drained Asparagus as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.