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

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 C +522.2%
Contains more Vitamin A +87.6%
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 Vitamin K +2871.4%
Contains more Folate +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 25% 33% 0% 1% 0% 1% 1% 3% 0% 4% 0%
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%
Contains more Vitamin E +46%
Contains more Vitamin C +522.2%
Contains more Vitamin A +87.6%
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 Vitamin K +2871.4%
Contains more Folate +∞%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Garden asparagus
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 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.

All nutrients comparison - raw data values

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