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Asparagus vs. Hazelnut — In-Depth Nutrition Comparison

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Differences between asparagus and hazelnut

  • Asparagus is higher in vitamin K; however, hazelnut is richer in manganese, copper, vitamin E, vitamin B1, vitamin B6, magnesium, phosphorus, iron, and fiber.
  • Hazelnut's daily need coverage for manganese is 262% higher.
  • Asparagus has 3 times more vitamin K than hazelnut. While asparagus has 41.6µg of vitamin K, hazelnut has only 14.2µg.
  • Hazelnut has a lower glycemic index (15) than asparagus (32).

The food types used in this comparison are Asparagus, raw and Nuts, hazelnuts or filberts.

Infographic

Asparagus vs Hazelnut 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Contains more MagnesiumMagnesium +1064.3%
Contains more CalciumCalcium +375%
Contains more PotassiumPotassium +236.6%
Contains more IronIron +119.6%
Contains more CopperCopper +812.7%
Contains more ZincZinc +353.7%
Contains more PhosphorusPhosphorus +457.7%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +3808.2%
~equal in Selenium ~2.4µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Contains more Vitamin AVitamin A +3700%
Contains more Vitamin B2Vitamin B2 +24.8%
Contains more Vitamin KVitamin K +193%
Contains more Vitamin CVitamin C +12.5%
Contains more Vitamin EVitamin E +1230.1%
Contains more Vitamin B1Vitamin B1 +349.7%
Contains more Vitamin B3Vitamin B3 +84%
Contains more Vitamin B5Vitamin B5 +235%
Contains more Vitamin B6Vitamin B6 +518.7%
Contains more FolateFolate +117.3%
Contains more CholineCholine +185%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more WaterWater +1655.6%
Contains more ProteinProtein +579.5%
Contains more FatsFats +50525%
Contains more CarbsCarbs +330.4%
Contains more OtherOther +294.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +15740%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
10% 87%
Starch: 0.48 g
Sucrose: 4.2 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +828.6%
Contains more FructoseFructose +1328.6%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1726.1%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Asparagus Hazelnut DV% diff.
Manganese 0.158mg 6.175mg 262%
Copper 0.189mg 1.725mg 171%
Monounsaturated fat 0g 45.652g 114%
Fats 0.12g 60.75g 93%
Vitamin E 1.13mg 15.03mg 93%
Polyunsaturated fat 0.05g 7.92g 52%
Vitamin B1 0.143mg 0.643mg 42%
Vitamin B6 0.091mg 0.563mg 36%
Magnesium 14mg 163mg 35%
Phosphorus 52mg 290mg 34%
Iron 2.14mg 4.7mg 32%
Calories 20kcal 628kcal 30%
Fiber 2.1g 9.7g 30%
Protein 2.2g 14.95g 26%
Vitamin K 41.6µg 14.2µg 23%
Saturated fat 0.04g 4.464g 20%
Zinc 0.54mg 2.45mg 17%
Folate 52µg 113µg 15%
Potassium 202mg 680mg 14%
Vitamin B5 0.274mg 0.918mg 13%
Calcium 24mg 114mg 9%
Choline 16mg 45.6mg 5%
Vitamin B3 0.978mg 1.8mg 5%
Vitamin A 38µg 1µg 4%
Carbs 3.88g 16.7g 4%
Vitamin B2 0.141mg 0.113mg 2%
Vitamin C 5.6mg 6.3mg 1%
Fructose 1g 0.07g 1%
Net carbs 1.78g 7g N/A
Sugar 1.88g 4.34g N/A
Starch 0.48g 0%
Sodium 2mg 0mg 0%
Selenium 2.3µg 2.4µg 0%
Tryptophan 0.027mg 0.193mg 0%
Threonine 0.084mg 0.497mg 0%
Isoleucine 0.075mg 0.545mg 0%
Leucine 0.128mg 1.063mg 0%
Lysine 0.104mg 0.42mg 0%
Methionine 0.031mg 0.221mg 0%
Phenylalanine 0.075mg 0.663mg 0%
Valine 0.115mg 0.701mg 0%
Histidine 0.049mg 0.432mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Asparagus Hazelnut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
25%
Asparagus
67%
Hazelnut
Minerals Daily Need Coverage Score
25%
Asparagus
197%
Hazelnut

Comparison summary

Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 17)
Which food is cheaper?
Hazelnut
Hazelnut is cheaper (difference - $0.8)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 2.46g)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 4.424g)
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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.