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Asparagus vs. Pea — In-Depth Nutrition Comparison

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What are the main differences between Asparagus and Pea?

  • Asparagus is richer in Vitamin K, Iron, and Vitamin E , yet Pea is richer in Vitamin B5, Manganese, Fiber, Vitamin B1, Vitamin B6, Vitamin C, and Phosphorus.
  • Pea's daily need coverage for Vitamin B5 is 3055% higher.
  • Asparagus has 8 times more Vitamin E than Pea. Asparagus has 1.13mg of Vitamin E , while Pea has 0.14mg.

We used Asparagus, raw and Peas, green, cooked, boiled, drained, without salt types in this comparison.

Infographic

Asparagus vs Pea 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%
Pea
Pea
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 8.1% 24% 58% 58% 32% 50% 0.39% 68% 10%
Contains more IronIron +39%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +21.1%
Contains more MagnesiumMagnesium +178.6%
Contains more CalciumCalcium +12.5%
Contains more PotassiumPotassium +34.2%
Contains more ZincZinc +120.4%
Contains more PhosphorusPhosphorus +125%
Contains more ManganeseManganese +232.3%
~equal in Copper ~0.173mg

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% 45% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Pea
Pea
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 47% 48% 2.8% 0% 65% 34% 38% 9180% 50% 0% 65% 47% 16%
Contains more Vitamin E Vitamin E +707.1%
Contains more Vitamin KVitamin K +60.6%
Contains more Vitamin CVitamin C +153.6%
Contains more Vitamin B1Vitamin B1 +81.1%
Contains more Vitamin B3Vitamin B3 +106.6%
Contains more Vitamin B5Vitamin B5 +55739.4%
Contains more Vitamin B6Vitamin B6 +137.4%
Contains more FolateFolate +21.2%
Contains more CholineCholine +85.6%
~equal in Vitamin A ~801IU
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.149mg
~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
Pea
Pea
4
5% 16% 78%
Protein: 5.36 g
Fats: 0.22 g
Carbs: 15.63 g
Water: 77.87 g
Other: 0.92 g
Contains more WaterWater +19.7%
Contains more ProteinProtein +143.6%
Contains more FatsFats +83.3%
Contains more CarbsCarbs +302.8%
Contains more OtherOther +58.6%

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
Pea
Pea
3
24% 12% 64%
Saturated Fat: Sat. Fat 0.039 g
Monounsaturated Fat: Mono. Fat 0.019 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains more Mono. FatMonounsaturated Fat +∞%
Contains more Poly. FatPolyunsaturated fat +104%
~equal in Saturated Fat ~0.039g

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
Pea
Pea
2
88% 2% 7% 3%
Starch: 0 g
Sucrose: 5.22 g
Glucose: 0.13 g
Fructose: 0.41 g
Lactose: 0 g
Maltose: 0.18 g
Galactose: 0 g
Contains more GlucoseGlucose +400%
Contains more FructoseFructose +143.9%
Contains more SucroseSucrose +2169.6%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~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 Pea
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Asparagus Pea Opinion
Calories 20kcal 84kcal Pea
Protein 2.2g 5.36g Pea
Fats 0.12g 0.22g Pea
Vitamin C 5.6mg 14.2mg Pea
Net carbs 1.78g 10.13g Pea
Carbs 3.88g 15.63g Pea
Magnesium 14mg 39mg Pea
Calcium 24mg 27mg Pea
Potassium 202mg 271mg Pea
Iron 2.14mg 1.54mg Asparagus
Sugar 1.88g 5.93g Asparagus
Fiber 2.1g 5.5g Pea
Copper 0.189mg 0.173mg Asparagus
Zinc 0.54mg 1.19mg Pea
Phosphorus 52mg 117mg Pea
Sodium 2mg 3mg Asparagus
Vitamin A 756IU 801IU Pea
Vitamin A RAE 38µg 40µg Pea
Vitamin E 1.13mg 0.14mg Asparagus
Manganese 0.158mg 0.525mg Pea
Selenium 2.3µg 1.9µg Asparagus
Vitamin B1 0.143mg 0.259mg Pea
Vitamin B2 0.141mg 0.149mg Pea
Vitamin B3 0.978mg 2.021mg Pea
Vitamin B5 0.274mg 153mg Pea
Vitamin B6 0.091mg 0.216mg Pea
Vitamin K 41.6µg 25.9µg Asparagus
Folate 52µg 63µg Pea
Choline 16mg 29.7mg Pea
Saturated Fat 0.04g 0.039g Pea
Monounsaturated Fat 0g 0.019g Pea
Polyunsaturated fat 0.05g 0.102g Pea
Tryptophan 0.027mg 0.037mg Pea
Threonine 0.084mg 0.201mg Pea
Isoleucine 0.075mg 0.193mg Pea
Leucine 0.128mg 0.32mg Pea
Lysine 0.104mg 0.314mg Pea
Methionine 0.031mg 0.081mg Pea
Phenylalanine 0.075mg 0.198mg Pea
Valine 0.115mg 0.232mg Pea
Histidine 0.049mg 0.105mg Pea
Fructose 1g 0.41g Asparagus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Asparagus Pea
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
28%
Asparagus
738%
Pea
Minerals Daily Need Coverage Score
25%
Asparagus
34%
Pea

Comparison summary

Which food is lower in Saturated Fat?
Pea
Pea is lower in Saturated Fat (difference - 0.001g)
Which food is cheaper?
Pea
Pea is cheaper (difference - $3.7)
Which food is richer in minerals?
Pea
Pea is relatively richer in minerals
Which food is richer in vitamins?
Pea
Pea is relatively richer in vitamins
Which food is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 4.05g)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 22)
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. Pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170420/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.