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  6. Garden asparagus vs. Bell pepper

Garden asparagus vs. Bell pepper — In-Depth Nutrition Comparison

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The main differences between Garden asparagus and Bell pepper

  • Garden asparagus has more Vitamin K, Iron, Copper, Folate, Vitamin B2, Vitamin B1, and Vitamin E , however, Bell pepper has more Vitamin C, and Vitamin B6.
  • Daily need coverage for Vitamin C from Bell pepper is 83% higher.
  • Bell pepper has 6 times less Iron than Garden asparagus. Garden asparagus has 2.14mg of Iron, while Bell pepper has 0.34mg.

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

Infographic

Garden asparagus vs Bell pepper 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.
Garden asparagus
Garden asparagus
10
:
0
Bell pepper
Bell pepper
Contains more Calcium +140%
Contains more Iron +529.4%
Contains more Magnesium +40%
Contains more Phosphorus +160%
Contains more Potassium +15.4%
Contains less Sodium -33.3%
Contains more Zinc +315.4%
Contains more Copper +186.4%
Contains more Manganese +29.5%
Contains more Selenium +∞%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Bell pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 13% 8% 9% 16% 1% 4% 22% 16% 0%
Contains more Calcium +140%
Contains more Iron +529.4%
Contains more Magnesium +40%
Contains more Phosphorus +160%
Contains more Potassium +15.4%
Contains less Sodium -33.3%
Contains more Zinc +315.4%
Contains more Copper +186.4%
Contains more Manganese +29.5%
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.
Garden asparagus
Garden asparagus
8
:
2
Bell pepper
Bell pepper
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 Folate +420%
Contains more Vitamin K +462.2%
Contains more Vitamin C +1335.7%
Contains more Vitamin B6 +146.2%
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%
Bell pepper
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 23% 8% 0% 268% 15% 7% 9% 6% 52% 8% 0% 19%
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 Folate +420%
Contains more Vitamin K +462.2%
Contains more Vitamin C +1335.7%
Contains more Vitamin B6 +146.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
2
:
3
Bell pepper
Bell pepper
Contains more Protein +155.8%
Contains more Other +31.8%
Contains more Fats +41.7%
Contains more Carbs +19.6%
Equal in Water - 93.89
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
Bell pepper
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more Protein +155.8%
Contains more Other +31.8%
Contains more Fats +41.7%
Contains more Carbs +19.6%
Equal in Water - 93.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
2
Bell pepper
Bell pepper
Contains less Saturated Fat -31%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +24%
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Bell pepper
45% 6% 48%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.062 g
Contains less Saturated Fat -31%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +24%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
2
Bell pepper
Bell pepper
Contains more Sucrose +109.1%
Contains more Glucose +78.5%
Contains more Fructose +12%
Garden asparagus
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Bell pepper
5% 49% 47%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 1.16 g
Fructose: 1.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +109.1%
Contains more Glucose +78.5%
Contains more Fructose +12%

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 Bell pepper
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

All nutrients comparison - raw data values

Nutrient Garden asparagus Bell pepper Opinion
Net carbs 1.78g 2.94g Bell pepper
Protein 2.2g 0.86g Garden asparagus
Fats 0.12g 0.17g Bell pepper
Carbs 3.88g 4.64g Bell pepper
Calories 20kcal 20kcal
Fructose 1g 1.12g Bell pepper
Sugar 1.88g 2.4g Garden asparagus
Fiber 2.1g 1.7g Garden asparagus
Calcium 24mg 10mg Garden asparagus
Iron 2.14mg 0.34mg Garden asparagus
Magnesium 14mg 10mg Garden asparagus
Phosphorus 52mg 20mg Garden asparagus
Potassium 202mg 175mg Garden asparagus
Sodium 2mg 3mg Garden asparagus
Zinc 0.54mg 0.13mg Garden asparagus
Copper 0.189mg 0.066mg Garden asparagus
Manganese 0.158mg 0.122mg Garden asparagus
Selenium 2.3µg 0µg Garden asparagus
Vitamin A 756IU 370IU Garden asparagus
Vitamin A RAE 38µg 18µg Garden asparagus
Vitamin E 1.13mg 0.37mg Garden asparagus
Vitamin C 5.6mg 80.4mg Bell pepper
Vitamin B1 0.143mg 0.057mg Garden asparagus
Vitamin B2 0.141mg 0.028mg Garden asparagus
Vitamin B3 0.978mg 0.48mg Garden asparagus
Vitamin B5 0.274mg 0.099mg Garden asparagus
Vitamin B6 0.091mg 0.224mg Bell pepper
Folate 52µg 10µg Garden asparagus
Vitamin K 41.6µg 7.4µg Garden asparagus
Tryptophan 0.027mg 0.012mg Garden asparagus
Threonine 0.084mg 0.036mg Garden asparagus
Isoleucine 0.075mg 0.024mg Garden asparagus
Leucine 0.128mg 0.036mg Garden asparagus
Lysine 0.104mg 0.039mg Garden asparagus
Methionine 0.031mg 0.007mg Garden asparagus
Phenylalanine 0.075mg 0.092mg Bell pepper
Valine 0.115mg 0.036mg Garden asparagus
Histidine 0.049mg 0.01mg Garden asparagus
Saturated Fat 0.04g 0.058g Garden asparagus
Monounsaturated Fat 0g 0.008g Bell pepper
Polyunsaturated fat 0.05g 0.062g Bell pepper

Which food is preferable for your diet?

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

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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
34%
Bell pepper
Minerals Daily Need Coverage Score
25%
Garden asparagus
9%
Bell pepper

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)

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. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.