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Garden asparagus vs Onion - In-Depth Nutrition Comparison

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Summary of differences between Garden asparagus and Onion

  • The amount of Vitamin K, Iron, Copper, Vitamin B2, Folate, Vitamin B1, Vitamin E , and Vitamin B3 in Garden asparagus is higher than in Onion.
  • Garden asparagus covers your daily need of Vitamin K 34% more than Onion.
  • Garden asparagus contains 57 times more Vitamin E than Onion. While Garden asparagus contains 1.13mg of Vitamin E , Onion contains only 0.02mg.

These are the specific foods used in this comparison Asparagus, raw and Onions, raw.

Infographic

Garden asparagus vs Onion 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
Contains more Iron +919%
Contains more Potassium +38.4%
Contains more Magnesium +40%
Contains more Copper +384.6%
Contains more Zinc +217.6%
Contains more Phosphorus +79.3%
Contains less Sodium -50%
Equal in Calcium - 23
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 7% 13% 8% 14% 5% 13% 1%
Contains more Iron +919%
Contains more Potassium +38.4%
Contains more Magnesium +40%
Contains more Copper +384.6%
Contains more Zinc +217.6%
Contains more Phosphorus +79.3%
Contains less Sodium -50%
Equal in Calcium - 23

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
:
2
Onion
Contains more Vitamin A +37700%
Contains more Vitamin E +5550%
Contains more Vitamin B1 +210.9%
Contains more Vitamin B2 +422.2%
Contains more Vitamin B3 +743.1%
Contains more Vitamin B5 +122.8%
Contains more Vitamin K +10300%
Contains more Folate +173.7%
Contains more Vitamin C +32.1%
Contains more Vitamin B6 +31.9%
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 25% 1% 1% 0% 12% 7% 3% 8% 28% 0% 1% 15%
Contains more Vitamin A +37700%
Contains more Vitamin E +5550%
Contains more Vitamin B1 +210.9%
Contains more Vitamin B2 +422.2%
Contains more Vitamin B3 +743.1%
Contains more Vitamin B5 +122.8%
Contains more Vitamin K +10300%
Contains more Folate +173.7%
Contains more Vitamin C +32.1%
Contains more Vitamin B6 +31.9%

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
8
Onion
Mineral Summary Score
27
Garden asparagus
8
Onion

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
7%
Onion
Carbohydrates
4%
Garden asparagus
9%
Onion
Fats
1%
Garden asparagus
0%
Onion

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Onion
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 glycemic index?
Onion
Onion is lower in glycemic index (difference - 17)
Which food is cheaper?
Onion
Onion is cheaper (difference - $3.8)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 2.36g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.002g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Garden asparagus Onion Opinion
Calories 20 40 Onion
Protein 2.2 1.1 Garden asparagus
Fats 0.12 0.1 Garden asparagus
Vitamin C 5.6 7.4 Onion
Net carbs 1.7799999713897705 7.639999866485596 Onion
Carbs 3.88 9.34 Onion
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.21 Garden asparagus
Calcium 24 23 Garden asparagus
Potassium 202 146 Garden asparagus
Magnesium 14 10 Garden asparagus
Sugar 1.88 4.24 Garden asparagus
Fiber 2.1 1.7 Garden asparagus
Copper 0.189 0.039 Garden asparagus
Zinc 0.54 0.17 Garden asparagus
Starch 0 Onion
Phosphorus 52 29 Garden asparagus
Sodium 2 4 Garden asparagus
Vitamin A 756 2 Garden asparagus
Vitamin E 1.13 0.02 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.143 0.046 Garden asparagus
Vitamin B2 0.141 0.027 Garden asparagus
Vitamin B3 0.978 0.116 Garden asparagus
Vitamin B5 0.274 0.123 Garden asparagus
Vitamin B6 0.091 0.12 Onion
Vitamin B12 0 0
Vitamin K 41.6 0.4 Garden asparagus
Folate 52 19 Garden asparagus
Trans Fat 0 0
Saturated Fat 0.04 0.042 Garden asparagus
Monounsaturated Fat 0 0.013 Onion
Polyunsaturated fat 0.05 0.017 Garden asparagus
Tryptophan 0.027 0.014 Garden asparagus
Threonine 0.084 0.021 Garden asparagus
Isoleucine 0.075 0.014 Garden asparagus
Leucine 0.128 0.025 Garden asparagus
Lysine 0.104 0.039 Garden asparagus
Methionine 0.031 0.002 Garden asparagus
Phenylalanine 0.075 0.025 Garden asparagus
Valine 0.115 0.021 Garden asparagus
Histidine 0.049 0.014 Garden asparagus
Fructose 1 1.29 Onion

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.