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  6. Garden asparagus vs. Olive

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, Folate, Vitamin B1, Vitamin B2, and Phosphorus, however, Olive has more Iron, Copper, and Calcium.
  • Daily need coverage for Vitamin K from Garden asparagus is 34% higher.
  • Garden asparagus is lower in Saturated Fat.

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

Infographic

Garden asparagus vs Olive 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
7
:
3
Olive
Olive
Contains more Magnesium +250%
Contains more Phosphorus +1633.3%
Contains more Potassium +2425%
Contains less Sodium -99.7%
Contains more Zinc +145.5%
Contains more Manganese +690%
Contains more Selenium +155.6%
Contains more Calcium +266.7%
Contains more Iron +54.2%
Contains more Copper +32.8%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Magnesium +250%
Contains more Phosphorus +1633.3%
Contains more Potassium +2425%
Contains less Sodium -99.7%
Contains more Zinc +145.5%
Contains more Manganese +690%
Contains more Selenium +155.6%
Contains more Calcium +266.7%
Contains more Iron +54.2%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Garden asparagus
Garden asparagus
9
:
1
Olive
Olive
Contains more Vitamin A +87.6%
Contains more Vitamin C +522.2%
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 Folate +∞%
Contains more Vitamin K +2871.4%
Contains more Vitamin E +46%
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%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin A +87.6%
Contains more Vitamin C +522.2%
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 Folate +∞%
Contains more Vitamin K +2871.4%
Contains more Vitamin E +46%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
2
:
3
Olive
Olive
Contains more Protein +161.9%
Contains more Water +16.5%
Contains more Fats +8800%
Contains more Carbs +61.3%
Contains more Other +284.5%
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
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more Protein +161.9%
Contains more Water +16.5%
Contains more Fats +8800%
Contains more Carbs +61.3%
Contains more Other +284.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
2
Olive
Olive
Contains less Saturated Fat -97.2%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +1722%
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -97.2%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +1722%

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 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

All nutrients comparison - raw data values

Nutrient Garden asparagus Olive Opinion
Net carbs 1.78g 3.06g Olive
Protein 2.2g 0.84g Garden asparagus
Fats 0.12g 10.68g Olive
Carbs 3.88g 6.26g Olive
Calories 20kcal 115kcal Olive
Fructose 1g Garden asparagus
Sugar 1.88g 0g Olive
Fiber 2.1g 3.2g Olive
Calcium 24mg 88mg Olive
Iron 2.14mg 3.3mg Olive
Magnesium 14mg 4mg Garden asparagus
Phosphorus 52mg 3mg Garden asparagus
Potassium 202mg 8mg Garden asparagus
Sodium 2mg 735mg Garden asparagus
Zinc 0.54mg 0.22mg Garden asparagus
Copper 0.189mg 0.251mg Olive
Manganese 0.158mg 0.02mg Garden asparagus
Selenium 2.3µg 0.9µg Garden asparagus
Vitamin A 756IU 403IU Garden asparagus
Vitamin A RAE 38µg 20µg Garden asparagus
Vitamin E 1.13mg 1.65mg Olive
Vitamin C 5.6mg 0.9mg Garden asparagus
Vitamin B1 0.143mg 0.003mg Garden asparagus
Vitamin B2 0.141mg 0mg Garden asparagus
Vitamin B3 0.978mg 0.037mg Garden asparagus
Vitamin B5 0.274mg 0.015mg Garden asparagus
Vitamin B6 0.091mg 0.009mg Garden asparagus
Folate 52µg 0µg Garden asparagus
Vitamin K 41.6µg 1.4µg Garden asparagus
Tryptophan 0.027mg Garden asparagus
Threonine 0.084mg 0.026mg Garden asparagus
Isoleucine 0.075mg 0.031mg Garden asparagus
Leucine 0.128mg 0.05mg Garden asparagus
Lysine 0.104mg 0.032mg Garden asparagus
Methionine 0.031mg 0.012mg Garden asparagus
Phenylalanine 0.075mg 0.029mg Garden asparagus
Valine 0.115mg 0.038mg Garden asparagus
Histidine 0.049mg 0.023mg Garden asparagus
Saturated Fat 0.04g 1.415g Garden asparagus
Monounsaturated Fat 0g 7.888g Olive
Polyunsaturated fat 0.05g 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Olive
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
29%
Garden asparagus
6%
Olive
Minerals Daily Need Coverage Score
25%
Garden asparagus
35%
Olive

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.

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. 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.