Lets compare vitamin content per 100 grams of Asparagus vs Baked White Potatoes:
Raw Asparagus have 38 times more Vitamin A, 3 times more Vitamin B1, 3.3 times more Vitamin B2, 1.4 times more Vitamin B9, 28.3 times more Vitamin E and 15.4 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.6 times more Vitamin B3, 1.4 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.3 times more Vitamin C than Raw Asparagus.
Both Raw Asparagus as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Asparagus vs Baked White Potatoes:
Raw Asparagus have 2.4 times more Calcium, 1.5 times more Copper, 3.3 times more Iron, 4.6 times more Selenium, 1.5 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 2.7 times more Potassium than Raw Asparagus.
Both Raw Asparagus and Baked Whole White Potatoes have similar amounts of Manganese per 100 g.
Comparison of macro-nutrients per 100 grams:
Raw Asparagus have 1.2 times more Sugars and 2.8 times more Fructose than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 4.6 times more Energy and 5.4 times more Carbohydrate than Raw Asparagus.
Both Raw Asparagus and Baked Whole White Potatoes have similar amounts of Fiber and Protein per 100 g.
Both Raw Asparagus as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.