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Asparagus vs. Pizza — In-Depth Nutrition Comparison

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Significant differences between asparagus and pizza

  • Asparagus has more vitamin K; however, pizza is richer in selenium, phosphorus, vitamin B1, vitamin B3, vitamin B12, calcium, and folate.
  • Pizza covers your daily selenium needs 32% more than asparagus.
  • Pizza has 6 times less vitamin K than asparagus. Asparagus has 41.6µg of vitamin K, while pizza has 6.7µg.
  • Asparagus contains less saturated fat.
  • Pizza has a higher glycemic index. The glycemic index of pizza is 60, while the glycemic index of asparagus is 32.

Specific food types used in this comparison are Asparagus, raw and Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust.

Infographic

Asparagus vs Pizza infographic
Infographic link

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%
Pizza
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 56% 15% 93% 35% 37% 93% 78% 47% 109%
Contains more PotassiumPotassium +17.4%
Contains more CopperCopper +80%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +71.4%
Contains more CalciumCalcium +683.3%
Contains more IronIron +15.9%
Contains more ZincZinc +148.1%
Contains more PhosphorusPhosphorus +315.4%
Contains more ManganeseManganese +127.8%
Contains more SeleniumSelenium +765.2%

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%
Pizza
6
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 4.7% 23% 17% 0% 98% 45% 72% 0% 18% 53% 17% 70% 8.9%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin EVitamin E +36.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +13.8%
Contains more Vitamin KVitamin K +520.9%
Contains more Vitamin AVitamin A +81.6%
Contains more Vitamin B1Vitamin B1 +172.7%
Contains more Vitamin B2Vitamin B2 +38.3%
Contains more Vitamin B3Vitamin B3 +291.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +78.8%
~equal in Vitamin D ~0µg
~equal in Choline ~16.4mg

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
Pizza
4
11% 10% 33% 43% 2%
Protein: 11.39 g
Fats: 9.69 g
Carbs: 33.33 g
Water: 43.17 g
Other: 2.42 g
Contains more WaterWater +115.9%
Contains more ProteinProtein +417.7%
Contains more FatsFats +7975%
Contains more CarbsCarbs +759%
Contains more OtherOther +317.2%

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
Pizza
2
51% 30% 19%
Saturated fat: Sat. Fat 4.465 g
Monounsaturated fat: Mono. Fat 2.608 g
Polyunsaturated fat: Poly. Fat 1.681 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +3262%

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
Pizza
5
88% 3% 3% 3%
Starch: 26.95 g
Sucrose: 0.2 g
Glucose: 0.78 g
Fructose: 1 g
Lactose: 0.42 g
Maltose: 1.05 g
Galactose: 0.13 g
Contains more SucroseSucrose +15%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +20%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Fructose ~1g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Asparagus Pizza
Rich in minerals ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Asparagus Pizza DV% diff.
Selenium 2.3µg 19.9µg 32%
Vitamin K 41.6µg 6.7µg 29%
Sodium 2mg 598mg 26%
Phosphorus 52mg 216mg 23%
Vitamin B1 0.143mg 0.39mg 21%
Saturated fat 0.04g 4.465g 20%
Vitamin B12 0µg 0.42µg 18%
Protein 2.2g 11.39g 18%
Vitamin B3 0.978mg 3.825mg 18%
Calcium 24mg 188mg 16%
Fats 0.12g 9.69g 15%
Calories 20kcal 266kcal 12%
Polyunsaturated fat 0.05g 1.681g 11%
Starch 26.95g 11%
Folate 52µg 93µg 10%
Carbs 3.88g 33.33g 10%
Copper 0.189mg 0.105mg 9%
Manganese 0.158mg 0.36mg 9%
Monounsaturated fat 0g 2.608g 7%
Zinc 0.54mg 1.34mg 7%
Cholesterol 0mg 17mg 6%
Vitamin B5 0.274mg 5%
Vitamin C 5.6mg 1.4mg 5%
Iron 2.14mg 2.48mg 4%
Vitamin B2 0.141mg 0.195mg 4%
Vitamin A 38µg 69µg 3%
Magnesium 14mg 24mg 2%
Vitamin E 1.13mg 0.83mg 2%
Vitamin B6 0.091mg 0.08mg 1%
Fiber 2.1g 2.3g 1%
Potassium 202mg 172mg 1%
Net carbs 1.78g 31.03g N/A
Sugar 1.88g 3.58g N/A
Trans fat 0g 0.241g N/A
Choline 16mg 16.4mg 0%
Tryptophan 0.027mg 0%
Threonine 0.084mg 0.41mg 0%
Isoleucine 0.075mg 0.564mg 0%
Leucine 0.128mg 1.139mg 0%
Lysine 0.104mg 0.77mg 0%
Methionine 0.031mg 0.264mg 0%
Phenylalanine 0.075mg 0.664mg 0%
Valine 0.115mg 0.72mg 0%
Histidine 0.049mg 0.355mg 0%
Fructose 1g 1g 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.175g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0g 0.003g N/A
Omega-6 - Linoleic acid 1.367g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Asparagus Pizza
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
33%
Pizza
Minerals Daily Need Coverage Score
25%
Asparagus
58%
Pizza

Comparison summary

Which food is richer in minerals?
Pizza
Pizza is relatively richer in minerals
Which food is cheaper?
Pizza
Pizza is cheaper (difference - $4)
Which food is lower in Cholesterol?
Asparagus
Asparagus is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 596mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 4.425g)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 28)
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. Pizza - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173292/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.