Comparing Nutrients in 300 calories Potato SkinVS Cooked Asparagus
Weight per 300 calories
Potato Skin
517g
Cooked Asparagus
1364g
Potato Skin has 2.6 times more energy per 100g than Cooked Asparagus. It has low energy density when compared to other foods. Boiled and Drained Asparagus having very low energy density.
Discover which food has more nutrients per 300 calories - Potato Skin or Cooked Asparagus?
Potato Skin VS Cooked Asparagus Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Potato Skin or Cooked Asparagus?
Lets compare vitamin content per 300 calories of Potato Skin vs Cooked Asparagus:
300 kcal of Boiled and Drained Asparagus contain more Vitamin A, 20.3 times more Vitamin B1, 9.6 times more Vitamin B2, 2.8 times more Vitamin B3, 2 times more Vitamin B5, 23.1 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Potato Skin.
Both Potato Skin and Cooked Asparagus provide similar amounts of Vitamin B6 per 300 calories.
300 calories of Potato Skin have insufficient amounts of Vitamin A
Both Raw Potato Skin as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Potato Skin vs Cooked Asparagus:
300 calories of Potato Skin have 1.4 times more Iron and 1.5 times more Manganese than Cooked Asparagus.
While 300 kcal of Boiled and Drained Asparagus contain 2 times more Calcium, 1.6 times more Magnesium, 3.7 times more Phosphorus, 1.4 times more Potassium, 53.6 times more Selenium, 3.7 times more Sodium, 4.5 times more Zinc and 2.9 times more Water than Raw Potato Skin.
Both Potato Skin and Cooked Asparagus contain similar levels of Copper per 300 calories.
300 calories of Potato Skin lack sufficient amounts of Selenium
Comparison of macro-nutrients per 300 calories:
300 kcal of Boiled and Drained Asparagus contain 7.6 times more Omega 3, 6.3 times more Omega 6, 2.1 times more Fiber and 2.5 times more Protein than Raw Potato Skin.
Both Potato Skin and Cooked Asparagus offer comparable quantities of Energy and Carbohydrate per 300 calories.
300 calories of Potato Skin provide inadequate amounts of Omega 3 and Omega 6