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Olive vs Garden asparagus - In-Depth Nutrition Comparison

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The main differences between Olive and Garden asparagus

  • Olive has more Iron, Copper, and Calcium, however Garden asparagus has more Vitamin K, Folate, Vitamin B1, Vitamin B2, and Phosphorus.
  • Daily need coverage for Vitamin K from Garden asparagus is 34% higher.
  • Garden asparagus has 368 times less Sodium than Olive. Olive has 735mg of Sodium, while Garden asparagus has 2mg.

Food types used in this article are Olives, ripe, canned (small-extra large) and Asparagus, raw.

Infographic

Olive vs Garden asparagus 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 Calcium +266.7%
Contains more Iron +54.2%
Contains more Copper +32.8%
Contains more Magnesium +250%
Contains more Phosphorus +1633.3%
Contains more Potassium +2425%
Contains less Sodium -99.7%
Contains more Zinc +145.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 124% 3% 2% 1% 96% 6% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Contains more Calcium +266.7%
Contains more Iron +54.2%
Contains more Copper +32.8%
Contains more Magnesium +250%
Contains more Phosphorus +1633.3%
Contains more Potassium +2425%
Contains less Sodium -99.7%
Contains more Zinc +145.5%

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
Olive
1
:
Contains more Vitamin E +46%
Contains more Vitamin A +87.6%
Contains more Vitamin C +522.2%
Contains more Vitamin B1 +4666.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2543.2%
Contains more Vitamin B5 +1726.7%
Contains more Vitamin B6 +911.1%
Contains more Folate +∞%
Contains more Vitamin K +2871.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin E +46%
Contains more Vitamin A +87.6%
Contains more Vitamin C +522.2%
Contains more Vitamin B1 +4666.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2543.2%
Contains more Vitamin B5 +1726.7%
Contains more Vitamin B6 +911.1%
Contains more Folate +∞%
Contains more Vitamin K +2871.4%

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.
Olive Garden asparagus
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Olive Garden asparagus Opinion
Net carbs 3.06g 1.78g Olive
Protein 0.84g 2.2g Garden asparagus
Fats 10.68g 0.12g Olive
Carbs 6.26g 3.88g Olive
Calories 115kcal 20kcal Olive
Starch g g
Fructose g 1g Garden asparagus
Sugar 0g 1.88g Olive
Fiber 3.2g 2.1g Olive
Calcium 88mg 24mg Olive
Iron 3.3mg 2.14mg Olive
Magnesium 4mg 14mg Garden asparagus
Phosphorus 3mg 52mg Garden asparagus
Potassium 8mg 202mg Garden asparagus
Sodium 735mg 2mg Garden asparagus
Zinc 0.22mg 0.54mg Garden asparagus
Copper 0.251mg 0.189mg Olive
Vitamin A 403IU 756IU Garden asparagus
Vitamin E 1.65mg 1.13mg Olive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.9mg 5.6mg Garden asparagus
Vitamin B1 0.003mg 0.143mg Garden asparagus
Vitamin B2 0mg 0.141mg Garden asparagus
Vitamin B3 0.037mg 0.978mg Garden asparagus
Vitamin B5 0.015mg 0.274mg Garden asparagus
Vitamin B6 0.009mg 0.091mg Garden asparagus
Folate 0µg 52µg Garden asparagus
Vitamin B12 0µg 0µg
Vitamin K 1.4µg 41.6µg Garden asparagus
Tryptophan mg 0.027mg Garden asparagus
Threonine 0.026mg 0.084mg Garden asparagus
Isoleucine 0.031mg 0.075mg Garden asparagus
Leucine 0.05mg 0.128mg Garden asparagus
Lysine 0.032mg 0.104mg Garden asparagus
Methionine 0.012mg 0.031mg Garden asparagus
Phenylalanine 0.029mg 0.075mg Garden asparagus
Valine 0.038mg 0.115mg Garden asparagus
Histidine 0.023mg 0.049mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.415g 0.04g Garden asparagus
Monounsaturated Fat 7.888g 0g Olive
Polyunsaturated fat 0.911g 0.05g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Garden asparagus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
6
Olive
29
Garden asparagus
Mineral Summary Score
43
Olive
27
Garden asparagus

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
5%
Olive
13%
Garden asparagus
Carbohydrates
6%
Olive
4%
Garden asparagus
Fats
49%
Olive
1%
Garden asparagus

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 1.88g)
Which food is cheaper?
Olive
Olive is cheaper (difference - $0.5)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 733mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 1.375g)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 32)
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.

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients
  2. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.