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  6. Coconut oil vs. Garden asparagus

Coconut oil vs. Garden asparagus — In-Depth Nutrition Comparison

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How are Coconut oil and Garden asparagus different?

  • Garden asparagus is higher than Coconut oil in Vitamin K, Iron, Copper, Folate, Vitamin B1, Vitamin B2, Fiber, Phosphorus, and Vitamin B6.
  • Coconut oil covers your daily need of Saturated Fat 412% more than Garden asparagus.
  • Garden asparagus is lower in Saturated Fat.

Oil, coconut and Asparagus, raw types were used in this article.

Infographic

Coconut oil vs Garden asparagus infographic
Infographic link

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.
Coconut oil
Coconut oil
1
:
9
Garden asparagus
Garden asparagus
Contains less Sodium -100%
Contains more Calcium +2300%
Contains more Iron +4180%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +2600%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Coconut oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 0% 0% 1% 0% 0% 0%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains less Sodium -100%
Contains more Calcium +2300%
Contains more Iron +4180%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +2600%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Coconut oil
Coconut oil
0
:
10
Garden asparagus
Garden asparagus
Contains more Vitamin A +∞%
Contains more Vitamin E +927.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +6833.3%
Coconut oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 0% 0% 0% 0% 0% 0% 0% 2%
Garden asparagus
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +927.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +6833.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut oil
Coconut oil
2
:
3
Garden asparagus
Garden asparagus
Contains more Fats +82450%
Contains more Other +56.9%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +310633.3%
Coconut oil
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Fats +82450%
Contains more Other +56.9%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +310633.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut oil
Coconut oil
2
:
1
Garden asparagus
Garden asparagus
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +3304%
Contains less Saturated Fat -100%
Coconut oil
91% 7% 2%
Saturated Fat: 82.475 g
Monounsaturated Fat: 6.332 g
Polyunsaturated fat: 1.702 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +3304%
Contains less Saturated Fat -100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut oil Garden asparagus Opinion
Net carbs 0g 1.78g Garden asparagus
Protein 0g 2.2g Garden asparagus
Fats 99.06g 0.12g Coconut oil
Carbs 0g 3.88g Garden asparagus
Calories 892kcal 20kcal Coconut oil
Fructose 1g Garden asparagus
Sugar 0g 1.88g Coconut oil
Fiber 0g 2.1g Garden asparagus
Calcium 1mg 24mg Garden asparagus
Iron 0.05mg 2.14mg Garden asparagus
Magnesium 0mg 14mg Garden asparagus
Phosphorus 0mg 52mg Garden asparagus
Potassium 0mg 202mg Garden asparagus
Sodium 0mg 2mg Coconut oil
Zinc 0.02mg 0.54mg Garden asparagus
Copper 0mg 0.189mg Garden asparagus
Manganese 0mg 0.158mg Garden asparagus
Selenium 0µg 2.3µg Garden asparagus
Vitamin A 0IU 756IU Garden asparagus
Vitamin A RAE 0µg 38µg Garden asparagus
Vitamin E 0.11mg 1.13mg Garden asparagus
Vitamin C 0mg 5.6mg Garden asparagus
Vitamin B1 0mg 0.143mg Garden asparagus
Vitamin B2 0mg 0.141mg Garden asparagus
Vitamin B3 0mg 0.978mg Garden asparagus
Vitamin B5 0mg 0.274mg Garden asparagus
Vitamin B6 0mg 0.091mg Garden asparagus
Folate 0µg 52µg Garden asparagus
Vitamin K 0.6µg 41.6µg Garden asparagus
Tryptophan 0mg 0.027mg Garden asparagus
Threonine 0mg 0.084mg Garden asparagus
Isoleucine 0mg 0.075mg Garden asparagus
Leucine 0mg 0.128mg Garden asparagus
Lysine 0mg 0.104mg Garden asparagus
Methionine 0mg 0.031mg Garden asparagus
Phenylalanine 0mg 0.075mg Garden asparagus
Valine 0mg 0.115mg Garden asparagus
Histidine 0mg 0.049mg Garden asparagus
Trans Fat 0.028g 0g Garden asparagus
Saturated Fat 82.475g 0.04g Garden asparagus
Monounsaturated Fat 6.332g 0g Coconut oil
Polyunsaturated fat 1.702g 0.05g Coconut oil
Omega-6 - Linoleic acid 1.676g Coconut oil
Omega-3 - ALA 0.019g Coconut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut oil Garden asparagus
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
0%
Coconut oil
29%
Garden asparagus
Minerals Daily Need Coverage Score
0%
Coconut oil
25%
Garden asparagus

Comparison summary

Which food is richer in minerals?
Garden asparagus
Garden asparagus is relatively richer in minerals
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 82.435g)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 1.88g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 32)
Which food is cheaper?
Coconut oil
Coconut oil is cheaper (difference - $1.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.