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Onion vs Garden asparagus - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 17)
Which food is cheaper?
Onion
Onion is cheaper (difference - $3.8)
Which food contains less Sugars?
Garden asparagus
Garden asparagus contains less Sugars (difference - 2.36g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.002g)
Which food is richer in minerals?
Garden asparagus
Garden asparagus is relatively richer in minerals
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)

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.
Onion Garden asparagus
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Onion Garden asparagus
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
6
Onion
28
Garden asparagus
Mineral Summary Score
6
Onion
16
Garden asparagus

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
Onion
0
:
Contains more Iron +919%
Contains more Potassium +38.4%
Contains more Magnesium +40%
Contains more Copper +384.6%
Contains more Zinc +217.6%
Contains more Phosphorus +79.3%
Contains less Sodium -50%
Equal in Calcium - 24
Contains more Iron +919%
Contains more Potassium +38.4%
Contains more Magnesium +40%
Contains more Copper +384.6%
Contains more Zinc +217.6%
Contains more Phosphorus +79.3%
Contains less Sodium -50%
Equal in Calcium - 24

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
Onion
2
:
Contains more Vitamin C +32.1%
Contains more Vitamin B6 +31.9%
Contains more Vitamin A +37700%
Contains more Vitamin E +5550%
Contains more Vitamin B1 +210.9%
Contains more Vitamin B2 +422.2%
Contains more Vitamin B3 +743.1%
Contains more Vitamin B5 +122.8%
Contains more Vitamin K +10300%
Contains more Vitamin C +32.1%
Contains more Vitamin B6 +31.9%
Contains more Vitamin A +37700%
Contains more Vitamin E +5550%
Contains more Vitamin B1 +210.9%
Contains more Vitamin B2 +422.2%
Contains more Vitamin B3 +743.1%
Contains more Vitamin B5 +122.8%
Contains more Vitamin K +10300%

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
7%
Onion
13%
Garden asparagus
Carbohydrates
9%
Onion
4%
Garden asparagus
Fats
0%
Onion
1%
Garden asparagus

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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 Onion Garden asparagus Opinion
Calories 40 20 Onion
Protein 1.1 2.2 Garden asparagus
Fats 0.1 0.12 Garden asparagus
Vitamin C 7.4 5.6 Onion
Carbs 9.34 3.88 Onion
Cholesterol 0 0
Vitamin D 0 0
Iron 0.21 2.14 Garden asparagus
Calcium 23 24 Garden asparagus
Potassium 146 202 Garden asparagus
Magnesium 10 14 Garden asparagus
Sugars 4.24 1.88 Onion
Fiber 1.7 2.1 Garden asparagus
Copper 0.039 0.189 Garden asparagus
Zinc 0.17 0.54 Garden asparagus
Starch 0 Onion
Phosphorus 29 52 Garden asparagus
Sodium 4 2 Garden asparagus
Vitamin A 2 756 Garden asparagus
Vitamin E 0.02 1.13 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.046 0.143 Garden asparagus
Vitamin B2 0.027 0.141 Garden asparagus
Vitamin B3 0.116 0.978 Garden asparagus
Vitamin B5 0.123 0.274 Garden asparagus
Vitamin B6 0.12 0.091 Onion
Vitamin B12 0 0
Vitamin K 0.4 41.6 Garden asparagus
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.042 0.04 Garden asparagus
Monounsaturated Fat 0.013 0 Onion
Polyunsaturated fat 0.017 0.05 Garden asparagus
Tryptophan 0.014 0.027 Garden asparagus
Threonine 0.021 0.084 Garden asparagus
Isoleucine 0.014 0.075 Garden asparagus
Leucine 0.025 0.128 Garden asparagus
Lysine 0.039 0.104 Garden asparagus
Methionine 0.002 0.031 Garden asparagus
Phenylalanine 0.025 0.075 Garden asparagus
Valine 0.021 0.115 Garden asparagus
Histidine 0.014 0.049 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.