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Onion vs Garden asparagus - In-Depth Nutrition Comparison

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Summary of differences between Onion and Garden asparagus

  • The amount of Vitamin K, Iron, Copper, Vitamin B2, Folate, Vitamin B1, Vitamin E , and Vitamin B3 in Garden asparagus is higher than in Onion.
  • Garden asparagus covers your daily need of Vitamin K 34% more than Onion.

These are the specific foods used in this comparison Onions, raw and Asparagus, raw.

Infographic

Onion 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
Onion
0
:
Contains more Iron +919%
Contains more Potassium +38.4%
Contains more Magnesium +40%
Contains more Copper +384.6%
Contains more Zinc +217.6%
Contains more Phosphorus +79.3%
Contains less Sodium -50%
Equal in Calcium - 24
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 7% 13% 8% 14% 5% 13% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Contains more Iron +919%
Contains more Potassium +38.4%
Contains more Magnesium +40%
Contains more Copper +384.6%
Contains more Zinc +217.6%
Contains more Phosphorus +79.3%
Contains less Sodium -50%
Equal in Calcium - 24

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
Onion
2
:
Contains more Vitamin C +32.1%
Contains more Vitamin B6 +31.9%
Contains more Vitamin A +37700%
Contains more Vitamin E +5550%
Contains more Vitamin B1 +210.9%
Contains more Vitamin B2 +422.2%
Contains more Vitamin B3 +743.1%
Contains more Vitamin B5 +122.8%
Contains more Vitamin K +10300%
Contains more Folate +173.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 25% 1% 1% 0% 12% 7% 3% 8% 28% 0% 1% 15%
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 C +32.1%
Contains more Vitamin B6 +31.9%
Contains more Vitamin A +37700%
Contains more Vitamin E +5550%
Contains more Vitamin B1 +210.9%
Contains more Vitamin B2 +422.2%
Contains more Vitamin B3 +743.1%
Contains more Vitamin B5 +122.8%
Contains more Vitamin K +10300%
Contains more Folate +173.7%

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
8
Onion
29
Garden asparagus
Mineral Summary Score
8
Onion
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
7%
Onion
13%
Garden asparagus
Carbohydrates
9%
Onion
4%
Garden asparagus
Fats
0%
Onion
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.
Onion Garden asparagus
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion 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 glycemic index?
Onion
Onion is lower in glycemic index (difference - 17)
Which food is cheaper?
Onion
Onion is cheaper (difference - $3.8)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 2.36g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.002g)
Which food is richer in minerals?
Garden asparagus
Garden asparagus is relatively richer in minerals
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)

All nutrients comparison - raw data values

Nutrient Onion Garden asparagus Opinion
Calories 40 20 Onion
Protein 1.1 2.2 Garden asparagus
Fats 0.1 0.12 Garden asparagus
Vitamin C 7.4 5.6 Onion
Carbs 9.34 3.88 Onion
Cholesterol 0 0
Vitamin D 0 0
Iron 0.21 2.14 Garden asparagus
Calcium 23 24 Garden asparagus
Potassium 146 202 Garden asparagus
Magnesium 10 14 Garden asparagus
Sugar 4.24 1.88 Garden asparagus
Fiber 1.7 2.1 Garden asparagus
Copper 0.039 0.189 Garden asparagus
Zinc 0.17 0.54 Garden asparagus
Starch 0 Onion
Phosphorus 29 52 Garden asparagus
Sodium 4 2 Garden asparagus
Vitamin A 2 756 Garden asparagus
Vitamin E 0.02 1.13 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.046 0.143 Garden asparagus
Vitamin B2 0.027 0.141 Garden asparagus
Vitamin B3 0.116 0.978 Garden asparagus
Vitamin B5 0.123 0.274 Garden asparagus
Vitamin B6 0.12 0.091 Onion
Vitamin B12 0 0
Vitamin K 0.4 41.6 Garden asparagus
Folate 19 52 Garden asparagus
Trans Fat 0 0
Saturated Fat 0.042 0.04 Garden asparagus
Monounsaturated Fat 0.013 0 Onion
Polyunsaturated fat 0.017 0.05 Garden asparagus
Tryptophan 0.014 0.027 Garden asparagus
Threonine 0.021 0.084 Garden asparagus
Isoleucine 0.014 0.075 Garden asparagus
Leucine 0.025 0.128 Garden asparagus
Lysine 0.039 0.104 Garden asparagus
Methionine 0.002 0.031 Garden asparagus
Phenylalanine 0.025 0.075 Garden asparagus
Valine 0.021 0.115 Garden asparagus
Histidine 0.014 0.049 Garden asparagus
Fructose 1.29 1 Onion

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.