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Asparagus vs. Sunflower oil — In-Depth Nutrition Comparison

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What are the main differences between asparagus and sunflower oil?

  • Asparagus is richer in vitamin K, iron, copper, vitamin A, folate, vitamin B1, vitamin B2, and fiber, yet sunflower oil is richer in vitamin E.
  • Sunflower oil's daily need coverage for vitamin E is 266% higher.
  • Asparagus contains less saturated fat.
  • Sunflower oil has a lower glycemic index than asparagus.

We used Asparagus, raw and Oil, sunflower, linoleic, (partially hydrogenated) types in this comparison.

Infographic

Asparagus vs Sunflower oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +670.4%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +3535.4%
~equal in Vitamin D ~µg
~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +83233.3%

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
14% 48% 38%
Saturated fat: Sat. Fat 13 g
Monounsaturated fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 36.4 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +72700%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Asparagus Sunflower oil DV% diff.
Vitamin E 1.13mg 41.08mg 266%
Polyunsaturated fat 0.05g 36.4g 242%
Fats 0.12g 100g 154%
Monounsaturated fat 0g 46.2g 116%
Saturated fat 0.04g 13g 59%
Calories 20kcal 884kcal 43%
Vitamin K 41.6µg 5.4µg 30%
Iron 2.14mg 0mg 27%
Copper 0.189mg 0mg 21%
Folate 52µg 0µg 13%
Vitamin B1 0.143mg 0mg 12%
Vitamin B2 0.141mg 0mg 11%
Fiber 2.1g 0g 8%
Phosphorus 52mg 0mg 7%
Manganese 0.158mg 0mg 7%
Vitamin B6 0.091mg 0mg 7%
Vitamin C 5.6mg 0mg 6%
Potassium 202mg 0mg 6%
Vitamin B3 0.978mg 0mg 6%
Zinc 0.54mg 0mg 5%
Vitamin B5 0.274mg 0mg 5%
Vitamin A 38µg 0µg 4%
Selenium 2.3µg 0µg 4%
Protein 2.2g 0g 4%
Choline 16mg 3%
Magnesium 14mg 0mg 3%
Calcium 24mg 0mg 2%
Carbs 3.88g 0g 1%
Fructose 1g 1%
Net carbs 1.78g 0g N/A
Sugar 1.88g 0g N/A
Sodium 2mg 0mg 0%
Tryptophan 0.027mg 0mg 0%
Threonine 0.084mg 0mg 0%
Isoleucine 0.075mg 0mg 0%
Leucine 0.128mg 0mg 0%
Lysine 0.104mg 0mg 0%
Methionine 0.031mg 0mg 0%
Phenylalanine 0.075mg 0mg 0%
Valine 0.115mg 0mg 0%
Histidine 0.049mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Asparagus Sunflower oil
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
64%
Sunflower oil
Minerals Daily Need Coverage Score
25%
Asparagus
0%
Sunflower oil

Comparison summary

Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 1.88g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 32)
Which food is cheaper?
Sunflower oil
Sunflower oil is cheaper (difference - $2.5)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 12.96g)
Which food is richer in minerals?
Asparagus
Asparagus is relatively richer in minerals
Which food is richer in vitamins?
Asparagus
Asparagus is relatively richer in vitamins
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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.