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  6. Onion vs. Garden asparagus

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
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.
Onion
Onion
0
:
10
Garden asparagus
Garden asparagus
Contains more Iron +919%
Contains more Magnesium +40%
Contains more Phosphorus +79.3%
Contains more Potassium +38.4%
Contains less Sodium -50%
Contains more Zinc +217.6%
Contains more Copper +384.6%
Contains more Manganese +22.5%
Contains more Selenium +360%
Equal in Calcium - 24
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Iron +919%
Contains more Magnesium +40%
Contains more Phosphorus +79.3%
Contains more Potassium +38.4%
Contains less Sodium -50%
Contains more Zinc +217.6%
Contains more Copper +384.6%
Contains more Manganese +22.5%
Contains more Selenium +360%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Onion
Onion
2
:
8
Garden asparagus
Garden asparagus
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 Folate +173.7%
Contains more Vitamin K +10300%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Garden asparagus
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 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 Folate +173.7%
Contains more Vitamin K +10300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
1
:
4
Garden asparagus
Garden asparagus
Contains more Carbs +140.7%
Contains more Protein +100%
Contains more Fats +20%
Contains more Other +65.7%
Equal in Water - 93.22
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Carbs +140.7%
Contains more Protein +100%
Contains more Fats +20%
Contains more Other +65.7%
Equal in Water - 93.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
1
:
2
Garden asparagus
Garden asparagus
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +194.1%
Equal in Saturated Fat - 0.04
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +194.1%
Equal in Saturated Fat - 0.04

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Onion
Onion
3
:
0
Garden asparagus
Garden asparagus
Contains more Sucrose +330.4%
Contains more Glucose +203.1%
Contains more Fructose +29%
Onion
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Garden asparagus
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
Contains more Sucrose +330.4%
Contains more Glucose +203.1%
Contains more Fructose +29%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Onion Garden asparagus Opinion
Net carbs 7.64g 1.78g Onion
Protein 1.1g 2.2g Garden asparagus
Fats 0.1g 0.12g Garden asparagus
Carbs 9.34g 3.88g Onion
Calories 40kcal 20kcal Onion
Fructose 1.29g 1g Onion
Sugar 4.24g 1.88g Garden asparagus
Fiber 1.7g 2.1g Garden asparagus
Calcium 23mg 24mg Garden asparagus
Iron 0.21mg 2.14mg Garden asparagus
Magnesium 10mg 14mg Garden asparagus
Phosphorus 29mg 52mg Garden asparagus
Potassium 146mg 202mg Garden asparagus
Sodium 4mg 2mg Garden asparagus
Zinc 0.17mg 0.54mg Garden asparagus
Copper 0.039mg 0.189mg Garden asparagus
Manganese 0.129mg 0.158mg Garden asparagus
Selenium 0.5µg 2.3µg Garden asparagus
Vitamin A 2IU 756IU Garden asparagus
Vitamin A RAE 0µg 38µg Garden asparagus
Vitamin E 0.02mg 1.13mg Garden asparagus
Vitamin C 7.4mg 5.6mg Onion
Vitamin B1 0.046mg 0.143mg Garden asparagus
Vitamin B2 0.027mg 0.141mg Garden asparagus
Vitamin B3 0.116mg 0.978mg Garden asparagus
Vitamin B5 0.123mg 0.274mg Garden asparagus
Vitamin B6 0.12mg 0.091mg Onion
Folate 19µg 52µg Garden asparagus
Vitamin K 0.4µg 41.6µg Garden asparagus
Tryptophan 0.014mg 0.027mg Garden asparagus
Threonine 0.021mg 0.084mg Garden asparagus
Isoleucine 0.014mg 0.075mg Garden asparagus
Leucine 0.025mg 0.128mg Garden asparagus
Lysine 0.039mg 0.104mg Garden asparagus
Methionine 0.002mg 0.031mg Garden asparagus
Phenylalanine 0.025mg 0.075mg Garden asparagus
Valine 0.021mg 0.115mg Garden asparagus
Histidine 0.014mg 0.049mg Garden asparagus
Saturated Fat 0.042g 0.04g Garden asparagus
Monounsaturated Fat 0.013g 0g Onion
Polyunsaturated fat 0.017g 0.05g Garden asparagus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Garden asparagus
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
8%
Onion
29%
Garden asparagus
Minerals Daily Need Coverage Score
8%
Onion
25%
Garden asparagus

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)

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. 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.