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Peas vs. Asparagus — In-Depth Nutrition Comparison

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What are the main differences between peas and asparagus?

  • Peas are richer in vitamin B5, manganese, fiber, vitamin B1, vitamin B6, vitamin C, and phosphorus, yet asparagus is richer in vitamin K, iron, and vitamin E.
  • Peas' daily need coverage for vitamin B5 is 3055% higher.
  • Peas have 3 times more manganese than asparagus. Peas have 0.525mg of manganese, while asparagus has 0.158mg.
  • Asparagus has a lower glycemic index than peas.

We used Peas, green, cooked, boiled, drained, without salt and Asparagus, raw types in this comparison.

Infographic

Peas 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.
Peas
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 8.1% 24% 58% 58% 32% 50% 0.39% 68% 10%
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 more MagnesiumMagnesium +178.6%
Contains more CalciumCalcium +12.5%
Contains more PotassiumPotassium +34.2%
Contains more ZincZinc +120.4%
Contains more PhosphorusPhosphorus +125%
Contains more ManganeseManganese +232.3%
Contains more IronIron +39%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +21.1%
~equal in Copper ~0.189mg

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.
Peas
7
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 47% 13% 2.8% 0% 65% 34% 38% 9180% 50% 0% 65% 47% 16%
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 +153.6%
Contains more Vitamin B1Vitamin B1 +81.1%
Contains more Vitamin B3Vitamin B3 +106.6%
Contains more Vitamin B5Vitamin B5 +55739.4%
Contains more Vitamin B6Vitamin B6 +137.4%
Contains more FolateFolate +21.2%
Contains more CholineCholine +85.6%
Contains more Vitamin EVitamin E +707.1%
Contains more Vitamin KVitamin K +60.6%
~equal in Vitamin A ~38µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.141mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peas Asparagus DV% diff.
Vitamin B5 153mg 0.274mg 3055%
Manganese 0.525mg 0.158mg 16%
Fiber 5.5g 2.1g 14%
Vitamin K 25.9µg 41.6µg 13%
Vitamin B1 0.259mg 0.143mg 10%
Vitamin C 14.2mg 5.6mg 10%
Vitamin B6 0.216mg 0.091mg 10%
Phosphorus 117mg 52mg 9%
Iron 1.54mg 2.14mg 8%
Vitamin E 0.14mg 1.13mg 7%
Vitamin B3 2.021mg 0.978mg 7%
Magnesium 39mg 14mg 6%
Protein 5.36g 2.2g 6%
Zinc 1.19mg 0.54mg 6%
Carbs 15.63g 3.88g 4%
Folate 63µg 52µg 3%
Calories 84kcal 20kcal 3%
Potassium 271mg 202mg 2%
Copper 0.173mg 0.189mg 2%
Choline 29.7mg 16mg 2%
Fructose 0.41g 1g 1%
Selenium 1.9µg 2.3µg 1%
Vitamin B2 0.149mg 0.141mg 1%
Fats 0.22g 0.12g 0%
Net carbs 10.13g 1.78g N/A
Calcium 27mg 24mg 0%
Sugar 5.93g 1.88g N/A
Sodium 3mg 2mg 0%
Vitamin A 40µg 38µg 0%
Saturated fat 0.039g 0.04g 0%
Monounsaturated fat 0.019g 0g 0%
Polyunsaturated fat 0.102g 0.05g 0%
Tryptophan 0.037mg 0.027mg 0%
Threonine 0.201mg 0.084mg 0%
Isoleucine 0.193mg 0.075mg 0%
Leucine 0.32mg 0.128mg 0%
Lysine 0.314mg 0.104mg 0%
Methionine 0.081mg 0.031mg 0%
Phenylalanine 0.198mg 0.075mg 0%
Valine 0.232mg 0.115mg 0%
Histidine 0.105mg 0.049mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peas
4
5% 16% 78%
Protein: 5.36 g
Fats: 0.22 g
Carbs: 15.63 g
Water: 77.87 g
Other: 0.92 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 ProteinProtein +143.6%
Contains more FatsFats +83.3%
Contains more CarbsCarbs +302.8%
Contains more OtherOther +58.6%
Contains more WaterWater +19.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peas
3
24% 12% 64%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.019 g
Polyunsaturated fat: Poly. Fat 0.102 g
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +104%
~equal in Saturated fat ~0.04g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Peas
2
88% 2% 7% 3%
Starch: 0 g
Sucrose: 5.22 g
Glucose: 0.13 g
Fructose: 0.41 g
Lactose: 0 g
Maltose: 0.18 g
Galactose: 0 g
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 SucroseSucrose +2169.6%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +400%
Contains more FructoseFructose +143.9%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Peas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170420/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.