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Garden asparagus vs Welsh onion - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $3.8)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 7)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.027g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 15mg)
Which food contains less Sugars?
Garden asparagus
Garden asparagus contains less Sugars (difference - 0.3g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garden asparagus Welsh onion
Lower in price ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Sugars ok
Rich in vitamins Equal
Rich in minerals Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Garden asparagus Welsh onion
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
28
Garden asparagus
82
Welsh onion
Mineral Summary Score
16
Garden asparagus
12
Welsh onion

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +75.4%
Contains more Calcium +33.3%
Contains more Copper +170%
Contains less Sodium -88.2%
Contains more Magnesium +64.3%
Equal in Potassium - 212
Equal in Zinc - 0.52
Equal in Phosphorus - 49
Contains more Iron +75.4%
Contains more Calcium +33.3%
Contains more Copper +170%
Contains less Sodium -88.2%
Contains more Magnesium +64.3%
Equal in Potassium - 212
Equal in Zinc - 0.52
Equal in Phosphorus - 49

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +121.6%
Contains more Vitamin B1 +186%
Contains more Vitamin B2 +56.7%
Contains more Vitamin B3 +144.5%
Contains more Vitamin B5 +62.1%
Contains more Vitamin B6 +26.4%
Contains more Vitamin C +382.1%
Contains more Vitamin A +53.4%
Contains more Vitamin K +364.9%
Contains more Vitamin E +121.6%
Contains more Vitamin B1 +186%
Contains more Vitamin B2 +56.7%
Contains more Vitamin B3 +144.5%
Contains more Vitamin B5 +62.1%
Contains more Vitamin B6 +26.4%
Contains more Vitamin C +382.1%
Contains more Vitamin A +53.4%
Contains more Vitamin K +364.9%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
13%
Garden asparagus
11%
Welsh onion
Carbohydrates
4%
Garden asparagus
7%
Welsh onion
Fats
1%
Garden asparagus
2%
Welsh onion

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Garden asparagus Welsh onion Opinion
Calories 20 34 Welsh onion
Protein 2.2 1.9 Garden asparagus
Fats 0.12 0.4 Welsh onion
Vitamin C 5.6 27 Welsh onion
Carbs 3.88 6.5 Welsh onion
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 1.22 Garden asparagus
Calcium 24 18 Garden asparagus
Potassium 202 212 Welsh onion
Magnesium 14 23 Welsh onion
Sugars 1.88 2.18 Welsh onion
Fiber 2.1 2.4 Welsh onion
Copper 0.189 0.07 Garden asparagus
Zinc 0.54 0.52 Garden asparagus
Starch
Phosphorus 52 49 Garden asparagus
Sodium 2 17 Garden asparagus
Vitamin A 756 1160 Welsh onion
Vitamin E 1.13 0.51 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.143 0.05 Garden asparagus
Vitamin B2 0.141 0.09 Garden asparagus
Vitamin B3 0.978 0.4 Garden asparagus
Vitamin B5 0.274 0.169 Garden asparagus
Vitamin B6 0.091 0.072 Garden asparagus
Vitamin B12 0 0
Vitamin K 41.6 193.4 Welsh onion
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.04 0.067 Garden asparagus
Monounsaturated Fat 0 0.056 Welsh onion
Polyunsaturated fat 0.05 0.156 Welsh onion
Tryptophan 0.027 0.021 Garden asparagus
Threonine 0.084 0.074 Garden asparagus
Isoleucine 0.075 0.081 Welsh onion
Leucine 0.128 0.113 Garden asparagus
Lysine 0.104 0.095 Garden asparagus
Methionine 0.031 0.021 Garden asparagus
Phenylalanine 0.075 0.061 Garden asparagus
Valine 0.115 0.084 Garden asparagus
Histidine 0.049 0.033 Garden asparagus
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.