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Asparagus vs. Pea raw — In-Depth Nutrition Comparison

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A recap on differences between asparagus and pea raw

  • Asparagus has more vitamin K, iron, and vitamin E; however, pea raw is higher in vitamin C, fiber, manganese, vitamin B1, phosphorus, vitamin B3, and zinc.
  • Pea raw covers your daily vitamin C needs 38% more than asparagus.
  • Pea raw contains 9 times less vitamin E than asparagus. Asparagus contains 1.13mg of vitamin E, while pea raw contains 0.13mg.
  • The glycemic index of pea raw is higher.

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

Infographic

Asparagus vs Pea raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more IronIron +45.6%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +27.8%
Contains more MagnesiumMagnesium +135.7%
Contains more PotassiumPotassium +20.8%
Contains more ZincZinc +129.6%
Contains more PhosphorusPhosphorus +107.7%
Contains more ManganeseManganese +159.5%
~equal in Calcium ~25mg
~equal in Copper ~0.176mg

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% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin EVitamin E +769.2%
Contains more Vitamin B5Vitamin B5 +163.5%
Contains more Vitamin KVitamin K +67.7%
Contains more Vitamin CVitamin C +614.3%
Contains more Vitamin B1Vitamin B1 +86%
Contains more Vitamin B3Vitamin B3 +113.7%
Contains more Vitamin B6Vitamin B6 +85.7%
Contains more FolateFolate +25%
Contains more CholineCholine +77.5%
~equal in Vitamin A ~38µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.132mg
~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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more WaterWater +18.2%
Contains more ProteinProtein +146.4%
Contains more FatsFats +233.3%
Contains more CarbsCarbs +272.4%
Contains more OtherOther +50%

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
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains less Sat. FatSaturated fat -43.7%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +274%

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
88% 2% 7% 3%
Starch: 0 g
Sucrose: 4.99 g
Glucose: 0.12 g
Fructose: 0.39 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more GlucoseGlucose +441.7%
Contains more FructoseFructose +156.4%
Contains more SucroseSucrose +2069.6%
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 raw
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 Asparagus Pea raw DV% diff.
Vitamin C 5.6mg 40mg 38%
Vitamin K 41.6µg 24.8µg 14%
Fiber 2.1g 5.7g 14%
Manganese 0.158mg 0.41mg 11%
Vitamin B1 0.143mg 0.266mg 10%
Iron 2.14mg 1.47mg 8%
Phosphorus 52mg 108mg 8%
Vitamin E 1.13mg 0.13mg 7%
Vitamin B3 0.978mg 2.09mg 7%
Vitamin B6 0.091mg 0.169mg 6%
Protein 2.2g 5.42g 6%
Zinc 0.54mg 1.24mg 6%
Magnesium 14mg 33mg 5%
Carbs 3.88g 14.45g 4%
Folate 52µg 65µg 3%
Vitamin B5 0.274mg 0.104mg 3%
Calories 20kcal 81kcal 3%
Choline 16mg 28.4mg 2%
Fructose 1g 0.39g 1%
Selenium 2.3µg 1.8µg 1%
Copper 0.189mg 0.176mg 1%
Vitamin B2 0.141mg 0.132mg 1%
Potassium 202mg 244mg 1%
Polyunsaturated fat 0.05g 0.187g 1%
Fats 0.12g 0.4g 0%
Net carbs 1.78g 8.75g N/A
Calcium 24mg 25mg 0%
Sugar 1.88g 5.67g N/A
Sodium 2mg 5mg 0%
Vitamin A 38µg 38µg 0%
Saturated fat 0.04g 0.071g 0%
Monounsaturated fat 0g 0.035g 0%
Tryptophan 0.027mg 0.037mg 0%
Threonine 0.084mg 0.203mg 0%
Isoleucine 0.075mg 0.195mg 0%
Leucine 0.128mg 0.323mg 0%
Lysine 0.104mg 0.317mg 0%
Methionine 0.031mg 0.082mg 0%
Phenylalanine 0.075mg 0.2mg 0%
Valine 0.115mg 0.235mg 0%
Histidine 0.049mg 0.107mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Asparagus Pea raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
25%
Asparagus
35%
Pea raw
Minerals Daily Need Coverage Score
25%
Asparagus
31%
Pea raw

Comparison summary

Which food is richer in minerals?
Pea raw
Pea raw is relatively richer in minerals
Which food is cheaper?
Pea raw
Pea raw is cheaper (difference - $3.7)
Which food is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 3.79g)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 0.031g)
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)
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

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 raw - 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.