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Garden asparagus vs Olive - In-Depth Nutrition Comparison

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The main differences between Garden asparagus and Olive

  • Garden asparagus has more Vitamin K, Vitamin B1, and Phosphorus, however Olive has more Iron, Folate, Vitamin B2, Copper, and Calcium.
  • Daily need coverage for Vitamin K from Garden asparagus is 34% higher.
  • Olive has 48 times less Vitamin B1 than Garden asparagus. Garden asparagus has 0.143mg of Vitamin B1, while Olive has 0.003mg.
  • Garden asparagus is lower in Saturated Fat.

Food types used in this article are Asparagus, raw and Olives, ripe, canned (small-extra large).

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Garden asparagus vs Olive 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
:
3
Olive
Contains more Potassium +2425%
Contains more Magnesium +250%
Contains more Zinc +145.5%
Contains more Phosphorus +1633.3%
Contains less Sodium -99.7%
Contains more Iron +54.2%
Contains more Calcium +266.7%
Contains more Copper +32.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 124% 27% 1% 3% 84% 6% 2% 96%
Contains more Potassium +2425%
Contains more Magnesium +250%
Contains more Zinc +145.5%
Contains more Phosphorus +1633.3%
Contains less Sodium -99.7%
Contains more Iron +54.2%
Contains more Calcium +266.7%
Contains more Copper +32.8%

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
:
1
Olive
Contains more Vitamin C +522.2%
Contains more Vitamin A +87.6%
Contains more Vitamin B1 +4666.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2543.2%
Contains more Vitamin B5 +1726.7%
Contains more Vitamin B6 +911.1%
Contains more Vitamin K +2871.4%
Contains more Folate +∞%
Contains more Vitamin E +46%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 25% 33% 0% 1% 0% 1% 1% 3% 0% 4% 0%
Contains more Vitamin C +522.2%
Contains more Vitamin A +87.6%
Contains more Vitamin B1 +4666.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2543.2%
Contains more Vitamin B5 +1726.7%
Contains more Vitamin B6 +911.1%
Contains more Vitamin K +2871.4%
Contains more Folate +∞%
Contains more Vitamin E +46%

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
6
Olive
Mineral Summary Score
27
Garden asparagus
43
Olive

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%
Olive
Carbohydrates
4%
Garden asparagus
6%
Olive
Fats
1%
Garden asparagus
49%
Olive

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 Olive
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 1.88g)
Which food is cheaper?
Olive
Olive is cheaper (difference - $0.5)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 733mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 1.375g)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Garden asparagus Olive Opinion
Calories 20 115 Olive
Protein 2.2 0.84 Garden asparagus
Fats 0.12 10.68 Olive
Vitamin C 5.6 0.9 Garden asparagus
Carbs 3.88 6.26 Olive
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 3.3 Olive
Calcium 24 88 Olive
Potassium 202 8 Garden asparagus
Magnesium 14 4 Garden asparagus
Sugar 1.88 0 Olive
Fiber 2.1 3.2 Olive
Copper 0.189 0.251 Olive
Zinc 0.54 0.22 Garden asparagus
Starch
Phosphorus 52 3 Garden asparagus
Sodium 2 735 Garden asparagus
Vitamin A 756 403 Garden asparagus
Vitamin E 1.13 1.65 Olive
Vitamin D 0 0
Vitamin B1 0.143 0.003 Garden asparagus
Vitamin B2 0.141 0 Garden asparagus
Vitamin B3 0.978 0.037 Garden asparagus
Vitamin B5 0.274 0.015 Garden asparagus
Vitamin B6 0.091 0.009 Garden asparagus
Vitamin B12 0 0
Vitamin K 41.6 1.4 Garden asparagus
Folate 52 0 Garden asparagus
Trans Fat 0 0
Saturated Fat 0.04 1.415 Garden asparagus
Monounsaturated Fat 0 7.888 Olive
Polyunsaturated fat 0.05 0.911 Olive
Tryptophan 0.027 Garden asparagus
Threonine 0.084 0.026 Garden asparagus
Isoleucine 0.075 0.031 Garden asparagus
Leucine 0.128 0.05 Garden asparagus
Lysine 0.104 0.032 Garden asparagus
Methionine 0.031 0.012 Garden asparagus
Phenylalanine 0.075 0.029 Garden asparagus
Valine 0.115 0.038 Garden asparagus
Histidine 0.049 0.023 Garden asparagus
Fructose 1 Garden asparagus

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.