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  6. Orange juice vs. Asparagus

Orange juice vs. Asparagus — In-Depth Nutrition Comparison

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What are the differences between orange juice and asparagus?

  • Orange juice is higher in vitamin C, yet asparagus is higher in vitamin K, iron, copper, vitamin A, vitamin B2, fiber, vitamin E, manganese, and folate.
  • Orange juice's daily need coverage for vitamin C is 49% more.
  • The glycemic index of asparagus is lower.

We used Orange juice, raw and Asparagus, raw types in this article.

Infographic

Orange juice vs 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +27.3%
Contains more CalciumCalcium +118.2%
Contains more IronIron +970%
Contains more CopperCopper +329.5%
Contains more ZincZinc +980%
Contains more PhosphorusPhosphorus +205.9%
Contains more ManganeseManganese +1028.6%
Contains more SeleniumSelenium +2200%
~equal in Potassium ~202mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin CVitamin C +792.9%
Contains more Vitamin AVitamin A +280%
Contains more Vitamin EVitamin E +2725%
Contains more Vitamin B1Vitamin B1 +58.9%
Contains more Vitamin B2Vitamin B2 +370%
Contains more Vitamin B3Vitamin B3 +144.5%
Contains more Vitamin B5Vitamin B5 +44.2%
Contains more Vitamin B6Vitamin B6 +127.5%
Contains more Vitamin KVitamin K +41500%
Contains more FolateFolate +73.3%
Contains more CholineCholine +158.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange juice Asparagus DV% diff.
Vitamin C 50mg 5.6mg 49%
Vitamin K 0.1µg 41.6µg 35%
Iron 0.2mg 2.14mg 24%
Copper 0.044mg 0.189mg 16%
Vitamin B2 0.03mg 0.141mg 9%
Fiber 0.2g 2.1g 8%
Vitamin E 0.04mg 1.13mg 7%
Manganese 0.014mg 0.158mg 6%
Folate 30µg 52µg 6%
Phosphorus 17mg 52mg 5%
Vitamin B1 0.09mg 0.143mg 4%
Zinc 0.05mg 0.54mg 4%
Vitamin B3 0.4mg 0.978mg 4%
Selenium 0.1µg 2.3µg 4%
Vitamin B6 0.04mg 0.091mg 4%
Protein 0.7g 2.2g 3%
Vitamin A 10µg 38µg 3%
Vitamin B5 0.19mg 0.274mg 2%
Carbs 10.4g 3.88g 2%
Choline 6.2mg 16mg 2%
Calories 45kcal 20kcal 1%
Fructose 1g 1%
Calcium 11mg 24mg 1%
Magnesium 11mg 14mg 1%
Fats 0.2g 0.12g 0%
Net carbs 10.2g 1.78g N/A
Potassium 200mg 202mg 0%
Sugar 8.4g 1.88g N/A
Sodium 1mg 2mg 0%
Saturated fat 0.024g 0.04g 0%
Monounsaturated fat 0.036g 0g 0%
Polyunsaturated fat 0.04g 0.05g 0%
Tryptophan 0.002mg 0.027mg 0%
Threonine 0.008mg 0.084mg 0%
Isoleucine 0.008mg 0.075mg 0%
Leucine 0.013mg 0.128mg 0%
Lysine 0.009mg 0.104mg 0%
Methionine 0.003mg 0.031mg 0%
Phenylalanine 0.009mg 0.075mg 0%
Valine 0.011mg 0.115mg 0%
Histidine 0.003mg 0.049mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
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 FatsFats +66.7%
Contains more CarbsCarbs +168%
Contains more ProteinProtein +214.3%
Contains more OtherOther +45%
~equal in Water ~93.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains less Sat. FatSaturated fat -40%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +25%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/nutrients
  2. 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.