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Garden asparagus vs Pea - In-Depth Nutrition Comparison

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A recap on differences between Garden asparagus and Pea

  • Garden asparagus has more Vitamin K, Iron, and Vitamin E , however Pea is higher in Vitamin C, Fiber, Manganese, Vitamin B1, Phosphorus, Vitamin B3, and Zinc.
  • Pea covers your daily Vitamin C needs 38% more than Garden asparagus.
  • Pea contains 9 times less Vitamin E than Garden asparagus. Garden asparagus contains 1.13mg of Vitamin E , while Pea contains 0.13mg.

Food varieties used in this article are Asparagus, raw and Peas, green, raw.

Infographic

Garden 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +45.6%
Contains less Sodium -60%
Contains more Magnesium +135.7%
Contains more Phosphorus +107.7%
Contains more Potassium +20.8%
Contains more Zinc +129.6%
Equal in Calcium - 25
Equal in Copper - 0.176
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 56% 24% 47% 22% 1% 34% 59%
Contains more Iron +45.6%
Contains less Sodium -60%
Contains more Magnesium +135.7%
Contains more Phosphorus +107.7%
Contains more Potassium +20.8%
Contains more Zinc +129.6%
Equal in Calcium - 25
Equal in Copper - 0.176

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
:
6
Pea
Contains more Vitamin E +769.2%
Contains more Vitamin B5 +163.5%
Contains more Vitamin K +67.7%
Contains more Vitamin C +614.3%
Contains more Vitamin B1 +86%
Contains more Vitamin B3 +113.7%
Contains more Vitamin B6 +85.7%
Contains more Folate +25%
Equal in Vitamin A - 765
Equal in Vitamin B2 - 0.132
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 3% 0% 134% 67% 31% 40% 7% 39% 49% 0% 62%
Contains more Vitamin E +769.2%
Contains more Vitamin B5 +163.5%
Contains more Vitamin K +67.7%
Contains more Vitamin C +614.3%
Contains more Vitamin B1 +86%
Contains more Vitamin B3 +113.7%
Contains more Vitamin B6 +85.7%
Contains more Folate +25%
Equal in Vitamin A - 765
Equal in Vitamin B2 - 0.132

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

All nutrients comparison - raw data values

Nutrient Garden asparagus Pea Opinion
Net carbs 1.78g 8.75g Pea
Protein 2.2g 5.42g Pea
Fats 0.12g 0.4g Pea
Carbs 3.88g 14.45g Pea
Calories 20kcal 81kcal Pea
Starch g g
Fructose 1g 0.39g Garden asparagus
Sugar 1.88g 5.67g Garden asparagus
Fiber 2.1g 5.7g Pea
Calcium 24mg 25mg Pea
Iron 2.14mg 1.47mg Garden asparagus
Magnesium 14mg 33mg Pea
Phosphorus 52mg 108mg Pea
Potassium 202mg 244mg Pea
Sodium 2mg 5mg Garden asparagus
Zinc 0.54mg 1.24mg Pea
Copper 0.189mg 0.176mg Garden asparagus
Vitamin A 756IU 765IU Pea
Vitamin E 1.13mg 0.13mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.6mg 40mg Pea
Vitamin B1 0.143mg 0.266mg Pea
Vitamin B2 0.141mg 0.132mg Garden asparagus
Vitamin B3 0.978mg 2.09mg Pea
Vitamin B5 0.274mg 0.104mg Garden asparagus
Vitamin B6 0.091mg 0.169mg Pea
Folate 52µg 65µg Pea
Vitamin B12 0µg 0µg
Vitamin K 41.6µg 24.8µg Garden asparagus
Tryptophan 0.027mg 0.037mg Pea
Threonine 0.084mg 0.203mg Pea
Isoleucine 0.075mg 0.195mg Pea
Leucine 0.128mg 0.323mg Pea
Lysine 0.104mg 0.317mg Pea
Methionine 0.031mg 0.082mg Pea
Phenylalanine 0.075mg 0.2mg Pea
Valine 0.115mg 0.235mg Pea
Histidine 0.049mg 0.107mg Pea
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.04g 0.071g Garden asparagus
Monounsaturated Fat 0g 0.035g Pea
Polyunsaturated fat 0.05g 0.187g Pea

Which food is preferable for your diet?

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

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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
39
Pea
Mineral Summary Score
27
Garden asparagus
31
Pea

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
33%
Pea
Carbohydrates
4%
Garden asparagus
14%
Pea
Fats
1%
Garden asparagus
2%
Pea

Comparison summary

Which food is richer in minerals?
Pea
Pea is relatively richer in minerals
Which food is cheaper?
Pea
Pea is cheaper (difference - $3.7)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 3.79g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.031g)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 22)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. Pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.