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Garden asparagus vs. Peppers — In-Depth Nutrition Comparison

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Differences between Garden asparagus and Peppers

  • Garden asparagus is higher in Vitamin K, Iron, and Folate, however, Peppers are richer in Vitamin C, and Vitamin B6.
  • Peppers' daily need coverage for Vitamin C is 263% higher.
  • Garden asparagus has 3 times more Vitamin K than Peppers. While Garden asparagus has 41.6µg of Vitamin K, Peppers have only 14.3µg.
  • Garden asparagus has less Sugar.

The food types used in this comparison are Asparagus, raw and Peppers, hot chili, green, raw.

Infographic

Garden asparagus vs Peppers infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +33.3%
Contains more Iron +78.3%
Contains more Phosphorus +13%
Contains less Sodium -71.4%
Contains more Zinc +80%
Contains more Selenium +360%
Contains more Magnesium +78.6%
Contains more Potassium +68.3%
Contains more Manganese +50%
Equal in Copper - 0.174
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 45% 18% 20% 30% 1% 9% 58% 31% 3%
Contains more Calcium +33.3%
Contains more Iron +78.3%
Contains more Phosphorus +13%
Contains less Sodium -71.4%
Contains more Zinc +80%
Contains more Selenium +360%
Contains more Magnesium +78.6%
Contains more Potassium +68.3%
Contains more Manganese +50%
Equal in Copper - 0.174

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin E +63.8%
Contains more Vitamin B1 +58.9%
Contains more Vitamin B2 +56.7%
Contains more Vitamin B5 +349.2%
Contains more Folate +126.1%
Contains more Vitamin K +190.9%
Contains more Vitamin A +56%
Contains more Vitamin C +4230.4%
Contains more Vitamin B6 +205.5%
Equal in Vitamin B3 - 0.95
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 71% 14% 0% 809% 23% 21% 18% 4% 65% 18% 0% 36%
Contains more Vitamin E +63.8%
Contains more Vitamin B1 +58.9%
Contains more Vitamin B2 +56.7%
Contains more Vitamin B5 +349.2%
Contains more Folate +126.1%
Contains more Vitamin K +190.9%
Contains more Vitamin A +56%
Contains more Vitamin C +4230.4%
Contains more Vitamin B6 +205.5%
Equal in Vitamin B3 - 0.95

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +66.7%
Contains more Carbs +143.8%
Equal in Protein - 2
Equal in Water - 87.74
Equal in Other - 0.6
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 g
Contains more Fats +66.7%
Contains more Carbs +143.8%
Equal in Protein - 2
Equal in Water - 87.74
Equal in Other - 0.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -47.5%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +118%
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
15% 8% 77%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -47.5%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +118%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garden asparagus Peppers
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Garden asparagus Peppers Opinion
Net carbs 1.78g 7.96g Peppers
Protein 2.2g 2g Garden asparagus
Fats 0.12g 0.2g Peppers
Carbs 3.88g 9.46g Peppers
Calories 20kcal 40kcal Peppers
Fructose 1g Garden asparagus
Sugar 1.88g 5.1g Garden asparagus
Fiber 2.1g 1.5g Garden asparagus
Calcium 24mg 18mg Garden asparagus
Iron 2.14mg 1.2mg Garden asparagus
Magnesium 14mg 25mg Peppers
Phosphorus 52mg 46mg Garden asparagus
Potassium 202mg 340mg Peppers
Sodium 2mg 7mg Garden asparagus
Zinc 0.54mg 0.3mg Garden asparagus
Copper 0.189mg 0.174mg Garden asparagus
Manganese 0.158mg 0.237mg Peppers
Selenium 2.3µg 0.5µg Garden asparagus
Vitamin A 756IU 1179IU Peppers
Vitamin A RAE 38µg 59µg Peppers
Vitamin E 1.13mg 0.69mg Garden asparagus
Vitamin C 5.6mg 242.5mg Peppers
Vitamin B1 0.143mg 0.09mg Garden asparagus
Vitamin B2 0.141mg 0.09mg Garden asparagus
Vitamin B3 0.978mg 0.95mg Garden asparagus
Vitamin B5 0.274mg 0.061mg Garden asparagus
Vitamin B6 0.091mg 0.278mg Peppers
Folate 52µg 23µg Garden asparagus
Vitamin K 41.6µg 14.3µg Garden asparagus
Tryptophan 0.027mg 0.026mg Garden asparagus
Threonine 0.084mg 0.074mg Garden asparagus
Isoleucine 0.075mg 0.065mg Garden asparagus
Leucine 0.128mg 0.105mg Garden asparagus
Lysine 0.104mg 0.089mg Garden asparagus
Methionine 0.031mg 0.024mg Garden asparagus
Phenylalanine 0.075mg 0.062mg Garden asparagus
Valine 0.115mg 0.084mg Garden asparagus
Histidine 0.049mg 0.041mg Garden asparagus
Saturated Fat 0.04g 0.021g Peppers
Monounsaturated Fat 0g 0.011g Peppers
Polyunsaturated fat 0.05g 0.109g Peppers

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Peppers
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
Garden asparagus
90%
Peppers
Minerals Daily Need Coverage Score
25%
Garden asparagus
22%
Peppers

Comparison summary

Which food is lower in Saturated Fat?
Peppers
Peppers is lower in Saturated Fat (difference - 0.019g)
Which food is lower in glycemic index?
Peppers
Peppers is lower in glycemic index (difference - 22)
Which food is cheaper?
Peppers
Peppers is cheaper (difference - $3)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 3.22g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.