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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.

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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
:
5
Pea
Contains more Iron +45.6%
Contains less Sodium -60%
Contains more Potassium +20.8%
Contains more Magnesium +135.7%
Contains more Zinc +129.6%
Contains more Phosphorus +107.7%
Equal in Calcium - 25
Equal in Copper - 0.176
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 8% 22% 24% 59% 34% 47% 1%
Contains more Iron +45.6%
Contains less Sodium -60%
Contains more Potassium +20.8%
Contains more Magnesium +135.7%
Contains more Zinc +129.6%
Contains more Phosphorus +107.7%
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 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 134% 46% 3% 0% 67% 31% 40% 7% 39% 0% 62% 49%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
13%
Garden asparagus
33%
Pea
Carbohydrates
4%
Garden asparagus
14%
Pea
Fats
1%
Garden asparagus
2%
Pea

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Garden asparagus Pea
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 richer in minerals?
Pea
Pea is relatively richer in minerals
Which food is cheaper?
Pea
Pea is cheaper (difference - $3.7)
Which food contains less Sugars?
Garden asparagus
Garden asparagus contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Garden asparagus Pea Opinion
Calories 20 81 Pea
Protein 2.2 5.42 Pea
Fats 0.12 0.4 Pea
Vitamin C 5.6 40 Pea
Carbs 3.88 14.45 Pea
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 1.47 Garden asparagus
Calcium 24 25 Pea
Potassium 202 244 Pea
Magnesium 14 33 Pea
Sugars 1.88 5.67 Garden asparagus
Fiber 2.1 5.7 Pea
Copper 0.189 0.176 Garden asparagus
Zinc 0.54 1.24 Pea
Starch
Phosphorus 52 108 Pea
Sodium 2 5 Garden asparagus
Vitamin A 756 765 Pea
Vitamin E 1.13 0.13 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.143 0.266 Pea
Vitamin B2 0.141 0.132 Garden asparagus
Vitamin B3 0.978 2.09 Pea
Vitamin B5 0.274 0.104 Garden asparagus
Vitamin B6 0.091 0.169 Pea
Vitamin B12 0 0
Vitamin K 41.6 24.8 Garden asparagus
Folate 52 65 Pea
Trans Fat 0 0
Saturated Fat 0.04 0.071 Garden asparagus
Monounsaturated Fat 0 0.035 Pea
Polyunsaturated fat 0.05 0.187 Pea
Tryptophan 0.027 0.037 Pea
Threonine 0.084 0.203 Pea
Isoleucine 0.075 0.195 Pea
Leucine 0.128 0.323 Pea
Lysine 0.104 0.317 Pea
Methionine 0.031 0.082 Pea
Phenylalanine 0.075 0.2 Pea
Valine 0.115 0.235 Pea
Histidine 0.049 0.107 Pea
Fructose 1 0.39 Garden asparagus

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 of 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.