Asparagus vs. Orange — In-Depth Nutrition Comparison
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Differences between asparagus and oranges
- Asparagus is higher in vitamin K, iron, copper, vitamin A, vitamin B2, vitamin E, manganese, folate, and phosphorus; however, oranges are richer in vitamin C.
- Oranges' daily need coverage for vitamin C is 53% higher.
- Asparagus has a lower glycemic index (32) than oranges (45).
The food types used in this comparison are Asparagus, raw and Oranges, raw, all commercial varieties.
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.
| Contains more MagnesiumMagnesium | +40% |
| Contains more PotassiumPotassium | +11.6% |
| Contains more IronIron | +2040% |
| Contains more CopperCopper | +320% |
| Contains more ZincZinc | +671.4% |
| Contains more PhosphorusPhosphorus | +271.4% |
| Contains more ManganeseManganese | +532% |
| Contains more SeleniumSelenium | +360% |
| Contains more CalciumCalcium | +66.7% |
| Contains less SodiumSodium | -100% |
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.
| Contains more Vitamin AVitamin A | +245.5% |
| Contains more Vitamin EVitamin E | +527.8% |
| Contains more Vitamin B1Vitamin B1 | +64.4% |
| Contains more Vitamin B2Vitamin B2 | +252.5% |
| Contains more Vitamin B3Vitamin B3 | +246.8% |
| Contains more Vitamin B6Vitamin B6 | +51.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +73.3% |
| Contains more CholineCholine | +90.5% |
| Contains more Vitamin CVitamin C | +850% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 5.6mg | 53.2mg | 53% |
| Vitamin K | 41.6µg | 0µg | 35% |
| Iron | 2.14mg | 0.1mg | 26% |
| Copper | 0.189mg | 0.045mg | 16% |
| Vitamin B2 | 0.141mg | 0.04mg | 8% |
| Vitamin E | 1.13mg | 0.18mg | 6% |
| Manganese | 0.158mg | 0.025mg | 6% |
| Folate | 52µg | 30µg | 6% |
| Phosphorus | 52mg | 14mg | 5% |
| Vitamin B1 | 0.143mg | 0.087mg | 5% |
| Vitamin B3 | 0.978mg | 0.282mg | 4% |
| Zinc | 0.54mg | 0.07mg | 4% |
| Selenium | 2.3µg | 0.5µg | 3% |
| Carbs | 3.88g | 11.75g | 3% |
| Protein | 2.2g | 0.94g | 3% |
| Vitamin A | 38µg | 11µg | 3% |
| Calcium | 24mg | 40mg | 2% |
| Vitamin B6 | 0.091mg | 0.06mg | 2% |
| Choline | 16mg | 8.4mg | 1% |
| Calories | 20kcal | 47kcal | 1% |
| Fructose | 1g | 1% | |
| Fiber | 2.1g | 2.4g | 1% |
| Potassium | 202mg | 181mg | 1% |
| Magnesium | 14mg | 10mg | 1% |
| Fats | 0.12g | 0.12g | 0% |
| Net carbs | 1.78g | 9.35g | N/A |
| Sugar | 1.88g | 9.35g | N/A |
| Sodium | 2mg | 0mg | 0% |
| Vitamin B5 | 0.274mg | 0.25mg | 0% |
| Saturated fat | 0.04g | 0.015g | 0% |
| Monounsaturated fat | 0g | 0.023g | 0% |
| Polyunsaturated fat | 0.05g | 0.025g | 0% |
| Tryptophan | 0.027mg | 0.009mg | 0% |
| Threonine | 0.084mg | 0.015mg | 0% |
| Isoleucine | 0.075mg | 0.025mg | 0% |
| Leucine | 0.128mg | 0.023mg | 0% |
| Lysine | 0.104mg | 0.047mg | 0% |
| Methionine | 0.031mg | 0.02mg | 0% |
| Phenylalanine | 0.075mg | 0.031mg | 0% |
| Valine | 0.115mg | 0.04mg | 0% |
| Histidine | 0.049mg | 0.018mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +134% |
| Contains more OtherOther | +31.8% |
| Contains more CarbsCarbs | +202.8% |
~equal in
Fats
~0.12g
~equal in
Water
~86.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +100% |
| Contains less Sat. FatSaturated fat | -62.5% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
