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Asparagus vs. Peanut butter — In-Depth Nutrition Comparison

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How are asparagus and peanut butter different?

  • Asparagus is higher in vitamin K; however, peanut butter is richer in vitamin B3, manganese, vitamin E, phosphorus, magnesium, vitamin B6, copper, and zinc.
  • Daily need coverage for vitamin B3 for peanut butter is 76% higher.
  • Asparagus contains 139 times more vitamin K than peanut butter. While asparagus contains 41.6µg of vitamin K, peanut butter contains only 0.3µg.
  • Asparagus has less saturated fat.
  • Peanut butter has a lower glycemic index (14) than asparagus (32).

Asparagus, raw and Peanut butter, smooth style, without salt are the varieties used in this article.

Infographic

Asparagus vs Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more IronIron +23%
Contains less SodiumSodium -88.2%
Contains more MagnesiumMagnesium +1100%
Contains more CalciumCalcium +104.2%
Contains more PotassiumPotassium +176.2%
Contains more CopperCopper +123.3%
Contains more ZincZinc +364.8%
Contains more PhosphorusPhosphorus +544.2%
Contains more ManganeseManganese +953.8%
Contains more SeleniumSelenium +78.3%

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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +13766.7%
Contains more Vitamin EVitamin E +705.3%
Contains more Vitamin B2Vitamin B2 +36.2%
Contains more Vitamin B3Vitamin B3 +1240.7%
Contains more Vitamin B5Vitamin B5 +315%
Contains more Vitamin B6Vitamin B6 +384.6%
Contains more FolateFolate +67.3%
Contains more CholineCholine +293.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.15mg
~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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more WaterWater +7478.9%
Contains more ProteinProtein +909.5%
Contains more FatsFats +42700%
Contains more CarbsCarbs +475%
Contains more OtherOther +398.3%

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
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +24970%

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
25% 73%
Starch: 3.56 g
Sucrose: 10.25 g
Glucose: 0.13 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +400%
Contains more FructoseFructose +733.3%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +4356.5%
~equal in Lactose ~0g
~equal in Maltose ~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 Peanut butter
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Asparagus Peanut butter DV% diff.
Polyunsaturated fat 0.05g 12.535g 83%
Fats 0.12g 51.36g 79%
Vitamin B3 0.978mg 13.112mg 76%
Manganese 0.158mg 1.665mg 66%
Monounsaturated fat 0g 25.941g 65%
Vitamin E 1.13mg 9.1mg 53%
Saturated fat 0.04g 10.325g 47%
Phosphorus 52mg 335mg 40%
Protein 2.2g 22.21g 40%
Magnesium 14mg 168mg 37%
Vitamin K 41.6µg 0.3µg 34%
Calories 20kcal 598kcal 29%
Vitamin B6 0.091mg 0.441mg 27%
Copper 0.189mg 0.422mg 26%
Zinc 0.54mg 2.51mg 18%
Vitamin B5 0.274mg 1.137mg 17%
Fiber 2.1g 5g 12%
Potassium 202mg 558mg 10%
Choline 16mg 63mg 9%
Folate 52µg 87µg 9%
Vitamin C 5.6mg 0mg 6%
Carbs 3.88g 22.31g 6%
Iron 2.14mg 1.74mg 5%
Vitamin A 38µg 0µg 4%
Vitamin B2 0.141mg 0.192mg 4%
Selenium 2.3µg 4.1µg 3%
Calcium 24mg 49mg 3%
Fructose 1g 0.12g 1%
Sodium 2mg 17mg 1%
Starch 3.56g 1%
Vitamin B1 0.143mg 0.15mg 1%
Net carbs 1.78g 17.31g N/A
Sugar 1.88g 10.49g N/A
Trans fat 0g 0.075g N/A
Tryptophan 0.027mg 0.231mg 0%
Threonine 0.084mg 0.525mg 0%
Isoleucine 0.075mg 0.616mg 0%
Leucine 0.128mg 1.546mg 0%
Lysine 0.104mg 0.681mg 0%
Methionine 0.031mg 0.265mg 0%
Phenylalanine 0.075mg 1.202mg 0%
Valine 0.115mg 0.782mg 0%
Histidine 0.049mg 0.557mg 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0g 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Asparagus Peanut butter
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
25%
Asparagus
60%
Peanut butter
Minerals Daily Need Coverage Score
25%
Asparagus
84%
Peanut butter

Comparison summary

Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 18)
Which food is cheaper?
Peanut butter
Peanut butter is cheaper (difference - $1.2)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 8.61g)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 10.285g)
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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.