Palm oil vs. Asparagus — In-Depth Nutrition Comparison
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What are the main differences between palm oil and asparagus?
- Palm oil is richer in vitamin E, yet asparagus is richer in vitamin K, iron, copper, vitamin A, folate, vitamin B1, vitamin B2, and fiber.
- Palm oil's daily need coverage for saturated fat is 246% higher.
- Palm oil has 14 times more vitamin E than asparagus. Palm oil has 15.94mg of vitamin E, while asparagus has 1.13mg.
- Asparagus contains less saturated fat.
- Palm oil has a lower glycemic index than asparagus.
We used Oil, palm and Asparagus, raw types in this comparison.
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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.
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +21300% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more SeleniumSelenium | +∞% |
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.
| Contains more Vitamin EVitamin E | +1310.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +420% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +5233.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 49.3g | 0.04g | 224% |
| Fats | 100g | 0.12g | 154% |
| Vitamin E | 15.94mg | 1.13mg | 99% |
| Monounsaturated fat | 37g | 0g | 93% |
| Polyunsaturated fat | 9.3g | 0.05g | 62% |
| Calories | 884kcal | 20kcal | 43% |
| Vitamin K | 8µg | 41.6µg | 28% |
| Iron | 0.01mg | 2.14mg | 27% |
| Copper | 0mg | 0.189mg | 21% |
| Folate | 0µg | 52µg | 13% |
| Vitamin B1 | 0mg | 0.143mg | 12% |
| Vitamin B2 | 0mg | 0.141mg | 11% |
| Fiber | 0g | 2.1g | 8% |
| Phosphorus | 0mg | 52mg | 7% |
| Manganese | 0.158mg | 7% | |
| Vitamin B6 | 0mg | 0.091mg | 7% |
| Vitamin C | 0mg | 5.6mg | 6% |
| Potassium | 0mg | 202mg | 6% |
| Vitamin B3 | 0mg | 0.978mg | 6% |
| Zinc | 0mg | 0.54mg | 5% |
| Vitamin B5 | 0mg | 0.274mg | 5% |
| Vitamin A | 0µg | 38µg | 4% |
| Selenium | 0µg | 2.3µg | 4% |
| Protein | 0g | 2.2g | 4% |
| Choline | 0.3mg | 16mg | 3% |
| Magnesium | 0mg | 14mg | 3% |
| Calcium | 0mg | 24mg | 2% |
| Carbs | 0g | 3.88g | 1% |
| Fructose | 1g | 1% | |
| Net carbs | 0g | 1.78g | N/A |
| Sugar | 0g | 1.88g | N/A |
| Sodium | 0mg | 2mg | 0% |
| Tryptophan | 0mg | 0.027mg | 0% |
| Threonine | 0mg | 0.084mg | 0% |
| Isoleucine | 0mg | 0.075mg | 0% |
| Leucine | 0mg | 0.128mg | 0% |
| Lysine | 0mg | 0.104mg | 0% |
| Methionine | 0mg | 0.031mg | 0% |
| Phenylalanine | 0mg | 0.075mg | 0% |
| Valine | 0mg | 0.115mg | 0% |
| Histidine | 0mg | 0.049mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +83233.3% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +18500% |
| Contains less Sat. FatSaturated fat | -99.9% |
