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Garden asparagus vs Peppers - In-Depth Nutrition Comparison

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Differences between Garden asparagus and Peppers

  • Garden asparagus is higher in Vitamin K, Iron, and Folate, however Peppers are richer in Vitamin C, and Vitamin B6.
  • Peppers' daily need coverage for Vitamin C is 263% higher.
  • Garden asparagus has 3 times more Vitamin K than Peppers. While Garden asparagus has 41.6µg of Vitamin K, Peppers have only 14.3µg.
  • Garden asparagus has less Sugar.

The food types used in this comparison are Asparagus, raw and Peppers, hot chili, green, raw.

Infographic

Garden asparagus vs Peppers 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 +78.3%
Contains more Calcium +33.3%
Contains more Zinc +80%
Contains more Phosphorus +13%
Contains less Sodium -71.4%
Contains more Potassium +68.3%
Contains more Magnesium +78.6%
Equal in Copper - 0.174
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 6% 30% 18% 58% 9% 20% 1%
Contains more Iron +78.3%
Contains more Calcium +33.3%
Contains more Zinc +80%
Contains more Phosphorus +13%
Contains less Sodium -71.4%
Contains more Potassium +68.3%
Contains more Magnesium +78.6%
Equal in Copper - 0.174

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
:
Contains more Vitamin E +63.8%
Contains more Vitamin B1 +58.9%
Contains more Vitamin B2 +56.7%
Contains more Vitamin B5 +349.2%
Contains more Vitamin K +190.9%
Contains more Folate +126.1%
Contains more Vitamin C +4230.4%
Contains more Vitamin A +56%
Contains more Vitamin B6 +205.5%
Equal in Vitamin B3 - 0.95
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 809% 71% 14% 0% 23% 21% 18% 4% 65% 0% 36% 18%
Contains more Vitamin E +63.8%
Contains more Vitamin B1 +58.9%
Contains more Vitamin B2 +56.7%
Contains more Vitamin B5 +349.2%
Contains more Vitamin K +190.9%
Contains more Folate +126.1%
Contains more Vitamin C +4230.4%
Contains more Vitamin A +56%
Contains more Vitamin B6 +205.5%
Equal in Vitamin B3 - 0.95

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
90
Peppers
Mineral Summary Score
27
Garden asparagus
23
Peppers

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
12%
Peppers
Carbohydrates
4%
Garden asparagus
9%
Peppers
Fats
1%
Garden asparagus
1%
Peppers

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Peppers
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 lower in Saturated Fat?
Peppers
Peppers is lower in Saturated Fat (difference - 0.019g)
Which food is lower in glycemic index?
Peppers
Peppers is lower in glycemic index (difference - 22)
Which food is cheaper?
Peppers
Peppers is cheaper (difference - $3)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 3.22g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Garden asparagus Peppers Opinion
Calories 20 40 Peppers
Protein 2.2 2 Garden asparagus
Fats 0.12 0.2 Peppers
Vitamin C 5.6 242.5 Peppers
Carbs 3.88 9.46 Peppers
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 1.2 Garden asparagus
Calcium 24 18 Garden asparagus
Potassium 202 340 Peppers
Magnesium 14 25 Peppers
Sugar 1.88 5.1 Garden asparagus
Fiber 2.1 1.5 Garden asparagus
Copper 0.189 0.174 Garden asparagus
Zinc 0.54 0.3 Garden asparagus
Starch
Phosphorus 52 46 Garden asparagus
Sodium 2 7 Garden asparagus
Vitamin A 756 1179 Peppers
Vitamin E 1.13 0.69 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.143 0.09 Garden asparagus
Vitamin B2 0.141 0.09 Garden asparagus
Vitamin B3 0.978 0.95 Garden asparagus
Vitamin B5 0.274 0.061 Garden asparagus
Vitamin B6 0.091 0.278 Peppers
Vitamin B12 0 0
Vitamin K 41.6 14.3 Garden asparagus
Folate 52 23 Garden asparagus
Trans Fat 0 0
Saturated Fat 0.04 0.021 Peppers
Monounsaturated Fat 0 0.011 Peppers
Polyunsaturated fat 0.05 0.109 Peppers
Tryptophan 0.027 0.026 Garden asparagus
Threonine 0.084 0.074 Garden asparagus
Isoleucine 0.075 0.065 Garden asparagus
Leucine 0.128 0.105 Garden asparagus
Lysine 0.104 0.089 Garden asparagus
Methionine 0.031 0.024 Garden asparagus
Phenylalanine 0.075 0.062 Garden asparagus
Valine 0.115 0.084 Garden asparagus
Histidine 0.049 0.041 Garden asparagus
Fructose 1 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 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. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.