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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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 13% 8% 9% 16% 1% 4% 22%
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%

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 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%
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%
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%

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.
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
Starch g 0g Bell pepper
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
Vitamin A 756IU 370IU Garden asparagus
Vitamin E 1.13mg 0.37mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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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
29
Garden asparagus
34
Bell pepper
Mineral Summary Score
27
Garden asparagus
9
Bell pepper

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
13%
Garden asparagus
5%
Bell pepper
Carbohydrates
4%
Garden asparagus
5%
Bell pepper
Fats
1%
Garden asparagus
1%
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

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. 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.