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Pea vs Garden asparagus - In-Depth Nutrition Comparison

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A recap on differences between Pea and Garden asparagus

  • Pea has more Vitamin C, Fiber, Manganese, Vitamin B1, Phosphorus, Vitamin B3, and Zinc, however Garden asparagus is higher in Vitamin K, Iron, and Vitamin E .
  • Pea covers your daily Vitamin C needs 38% more than Garden asparagus.
  • Garden asparagus contains 3 times less Fiber than Pea. Pea contains 5.7g of Fiber, while Garden asparagus contains 2.1g.

Food varieties used in this article are Peas, green, raw and Asparagus, raw.

Infographic

Pea 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
Contains more Magnesium +135.7%
Contains more Phosphorus +107.7%
Contains more Potassium +20.8%
Contains more Zinc +129.6%
Contains more Iron +45.6%
Contains less Sodium -60%
Equal in Calcium - 24
Equal in Copper - 0.189
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 56% 24% 47% 22% 1% 34% 59%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Contains more Magnesium +135.7%
Contains more Phosphorus +107.7%
Contains more Potassium +20.8%
Contains more Zinc +129.6%
Contains more Iron +45.6%
Contains less Sodium -60%
Equal in Calcium - 24
Equal in Copper - 0.189

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
Pea
6
:
Contains more Vitamin C +614.3%
Contains more Vitamin B1 +86%
Contains more Vitamin B3 +113.7%
Contains more Vitamin B6 +85.7%
Contains more Folate +25%
Contains more Vitamin E +769.2%
Contains more Vitamin B5 +163.5%
Contains more Vitamin K +67.7%
Equal in Vitamin A - 756
Equal in Vitamin B2 - 0.141
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 3% 0% 134% 67% 31% 40% 7% 39% 49% 0% 62%
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 +614.3%
Contains more Vitamin B1 +86%
Contains more Vitamin B3 +113.7%
Contains more Vitamin B6 +85.7%
Contains more Folate +25%
Contains more Vitamin E +769.2%
Contains more Vitamin B5 +163.5%
Contains more Vitamin K +67.7%
Equal in Vitamin A - 756
Equal in Vitamin B2 - 0.141

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.
Pea Garden asparagus
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pea Garden asparagus Opinion
Net carbs 8.75g 1.78g Pea
Protein 5.42g 2.2g Pea
Fats 0.4g 0.12g Pea
Carbs 14.45g 3.88g Pea
Calories 81kcal 20kcal Pea
Starch g g
Fructose 0.39g 1g Garden asparagus
Sugar 5.67g 1.88g Garden asparagus
Fiber 5.7g 2.1g Pea
Calcium 25mg 24mg Pea
Iron 1.47mg 2.14mg Garden asparagus
Magnesium 33mg 14mg Pea
Phosphorus 108mg 52mg Pea
Potassium 244mg 202mg Pea
Sodium 5mg 2mg Garden asparagus
Zinc 1.24mg 0.54mg Pea
Copper 0.176mg 0.189mg Garden asparagus
Vitamin A 765IU 756IU Pea
Vitamin E 0.13mg 1.13mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 40mg 5.6mg Pea
Vitamin B1 0.266mg 0.143mg Pea
Vitamin B2 0.132mg 0.141mg Garden asparagus
Vitamin B3 2.09mg 0.978mg Pea
Vitamin B5 0.104mg 0.274mg Garden asparagus
Vitamin B6 0.169mg 0.091mg Pea
Folate 65µg 52µg Pea
Vitamin B12 0µg 0µg
Vitamin K 24.8µg 41.6µg Garden asparagus
Tryptophan 0.037mg 0.027mg Pea
Threonine 0.203mg 0.084mg Pea
Isoleucine 0.195mg 0.075mg Pea
Leucine 0.323mg 0.128mg Pea
Lysine 0.317mg 0.104mg Pea
Methionine 0.082mg 0.031mg Pea
Phenylalanine 0.2mg 0.075mg Pea
Valine 0.235mg 0.115mg Pea
Histidine 0.107mg 0.049mg Pea
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.071g 0.04g Garden asparagus
Monounsaturated Fat 0.035g 0g Pea
Polyunsaturated fat 0.187g 0.05g Pea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea 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
39
Pea
29
Garden asparagus
Mineral Summary Score
31
Pea
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
33%
Pea
13%
Garden asparagus
Carbohydrates
14%
Pea
4%
Garden asparagus
Fats
2%
Pea
1%
Garden asparagus

Comparison summary

Which food is richer in minerals?
Pea
Pea is relatively richer in minerals
Which food is cheaper?
Pea
Pea is cheaper (difference - $3.7)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 3.79g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.031g)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 22)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.