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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Equal in Calcium - 24
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 8% 8% 13% 13% 1% 5% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
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%
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 Folate +173.7%
Contains more Vitamin K +10300%
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%
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%

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

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
Starch 0g g 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
Vitamin A 2IU 756IU Garden asparagus
Vitamin E 0.02mg 1.13mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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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

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

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.