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Bell pepper vs Garden asparagus - In-Depth Nutrition Comparison

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The main differences between Bell pepper and Garden asparagus

  • Bell pepper has more Vitamin C, and Vitamin B6, however Garden asparagus has more Vitamin K, Iron, Copper, Folate, Vitamin B2, Vitamin B1, and Vitamin E .
  • Daily need coverage for Vitamin C from Bell pepper is 83% higher.
  • Garden asparagus has 2 times less Vitamin B6 than Bell pepper. Bell pepper has 0.224mg of Vitamin B6, while Garden asparagus has 0.091mg.

Food types used in this article are Peppers, sweet, green, raw and Asparagus, raw.

Infographic

Bell pepper vs Garden asparagus 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bell pepper
Bell pepper
0
:
8
Garden asparagus
Garden asparagus
Contains more Iron +529.4%
Contains more Calcium +140%
Contains more Potassium +15.4%
Contains more Magnesium +40%
Contains more Copper +186.4%
Contains more Zinc +315.4%
Contains more Phosphorus +160%
Contains less Sodium -33.3%
Bell pepper
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 13% 3% 16% 8% 22% 4% 9% 1%
Garden asparagus
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Contains more Iron +529.4%
Contains more Calcium +140%
Contains more Potassium +15.4%
Contains more Magnesium +40%
Contains more Copper +186.4%
Contains more Zinc +315.4%
Contains more Phosphorus +160%
Contains less Sodium -33.3%

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
Bell pepper
Bell pepper
2
:
8
Garden asparagus
Garden asparagus
Contains more Vitamin C +1335.7%
Contains more Vitamin B6 +146.2%
Contains more Vitamin A +104.3%
Contains more Vitamin E +205.4%
Contains more Vitamin B1 +150.9%
Contains more Vitamin B2 +403.6%
Contains more Vitamin B3 +103.8%
Contains more Vitamin B5 +176.8%
Contains more Vitamin K +462.2%
Contains more Folate +420%
Bell pepper
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 268% 23% 8% 0% 15% 7% 9% 6% 52% 0% 19% 8%
Garden asparagus
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
Contains more Vitamin C +1335.7%
Contains more Vitamin B6 +146.2%
Contains more Vitamin A +104.3%
Contains more Vitamin E +205.4%
Contains more Vitamin B1 +150.9%
Contains more Vitamin B2 +403.6%
Contains more Vitamin B3 +103.8%
Contains more Vitamin B5 +176.8%
Contains more Vitamin K +462.2%
Contains more Folate +420%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
34
Bell pepper
29
Garden asparagus
Mineral Summary Score
9
Bell pepper
27
Garden asparagus

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 food.
Protein
5%
Bell pepper
13%
Garden asparagus
Carbohydrates
5%
Bell pepper
4%
Garden asparagus
Fats
1%
Bell pepper
1%
Garden asparagus

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bell pepper Garden asparagus
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 0.52g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.018g)
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 is cheaper?
Bell pepper
Bell pepper is cheaper (difference - $3.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

All nutrients comparison - raw data values

Nutrient Bell pepper Garden asparagus Opinion
Calories 20 20
Protein 0.86 2.2 Garden asparagus
Fats 0.17 0.12 Bell pepper
Vitamin C 80.4 5.6 Bell pepper
Net carbs 2.940000057220459 1.7799999713897705 Bell pepper
Carbs 4.64 3.88 Bell pepper
Cholesterol 0 0
Vitamin D 0 0
Iron 0.34 2.14 Garden asparagus
Calcium 10 24 Garden asparagus
Potassium 175 202 Garden asparagus
Magnesium 10 14 Garden asparagus
Sugar 2.4 1.88 Garden asparagus
Fiber 1.7 2.1 Garden asparagus
Copper 0.066 0.189 Garden asparagus
Zinc 0.13 0.54 Garden asparagus
Starch 0 Bell pepper
Phosphorus 20 52 Garden asparagus
Sodium 3 2 Garden asparagus
Vitamin A 370 756 Garden asparagus
Vitamin E 0.37 1.13 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.057 0.143 Garden asparagus
Vitamin B2 0.028 0.141 Garden asparagus
Vitamin B3 0.48 0.978 Garden asparagus
Vitamin B5 0.099 0.274 Garden asparagus
Vitamin B6 0.224 0.091 Bell pepper
Vitamin B12 0 0
Vitamin K 7.4 41.6 Garden asparagus
Folate 10 52 Garden asparagus
Trans Fat 0 0
Saturated Fat 0.058 0.04 Garden asparagus
Monounsaturated Fat 0.008 0 Bell pepper
Polyunsaturated fat 0.062 0.05 Bell pepper
Tryptophan 0.012 0.027 Garden asparagus
Threonine 0.036 0.084 Garden asparagus
Isoleucine 0.024 0.075 Garden asparagus
Leucine 0.036 0.128 Garden asparagus
Lysine 0.039 0.104 Garden asparagus
Methionine 0.007 0.031 Garden asparagus
Phenylalanine 0.092 0.075 Bell pepper
Valine 0.036 0.115 Garden asparagus
Histidine 0.01 0.049 Garden asparagus
Fructose 1.12 1 Bell pepper

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/nutrients
  2. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.