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Garden asparagus nutrition, glycemic index, calories, and serving size

Asparagus, raw
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Garden asparagus

Garden asparagus
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
32 (low)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 spear, medium (5-1/4" to 7" long) (16 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-1.9 (alkaline)
Calories
20
79% Vitamin A
72% Folate, food
71% Vitamin C
67% Copper
66% Folate
Explanation: The given food contains more Vitamin A than 79% of foods. Note that this food itself is richer in Vitamin A than it is in any other nutrient. Similarly, it is relatively rich in Folate, food, Vitamin C, Copper, and Folate.

Garden asparagus Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.

32

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Macronutrients chart

3% 4% 94%
Protein:
Daily Value: 4%
2.2 g of 50 g
4%
Fats:
Daily Value: 0%
0.12 g of 65 g
0%
Carbs:
Daily Value: 1%
3.88 g of 300 g
1%
Water:
Daily Value: 5%
93.22 g of 2,000 g
5%
Other:
0.58 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 20
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 2mg
1%
Total Carbohydrate 4g
8%
Dietary Fiber 2g
Total Sugars g
Includes ? g Added Sugars
Protein 2g
Vitamin D 0mcg 0%

Calcium 24mg 2%

Iron 2mg 25%

Potassium 202mg 6%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
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details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
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details
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
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details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
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details
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Garden asparagus nutrition infographic

Garden asparagus nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 8% 81% 10% 23% 18% 1% 15% 63% 21% 13% 9%
Calcium: 24 mg of 1,000 mg 2%
Iron: 2.14 mg of 8 mg 27%
Magnesium: 14 mg of 420 mg 3%
Phosphorus: 52 mg of 700 mg 7%
Potassium: 202 mg of 3,400 mg 6%
Sodium: 2 mg of 2,300 mg 0%
Zinc: 0.54 mg of 11 mg 5%
Copper: 0.189 mg of 1 mg 21%
Manganese: 0.158 mg of 2 mg 7%
Selenium: 2.3 µg of 55 µg 4%
Choline: 16 mg of 550 mg 3%

Mineral chart - relative view

Copper
0.189 mg
TOP 33%
Iron
2.14 mg
TOP 34%
Calcium
24 mg
TOP 49%
Manganese
0.158 mg
TOP 55%
Potassium
202 mg
TOP 59%
Zinc
0.54 mg
TOP 67%
Magnesium
14 mg
TOP 75%
Selenium
2.3 µg
TOP 75%
Phosphorus
52 mg
TOP 76%
Choline
16 mg
TOP 78%
Sodium
2 mg
TOP 96%

Vitamin coverage chart

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%
Vitamin A: 756 IU of 5,000 IU 15%
Vitamin E : 1.13 mg of 15 mg 8%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 5.6 mg of 90 mg 6%
Vitamin B1: 0.143 mg of 1 mg 12%
Vitamin B2: 0.141 mg of 1 mg 11%
Vitamin B3: 0.978 mg of 16 mg 6%
Vitamin B5: 0.274 mg of 5 mg 5%
Vitamin B6: 0.091 mg of 1 mg 7%
Folate: 52 µg of 400 µg 13%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 41.6 µg of 120 µg 35%

Vitamin chart - relative view

Vitamin A
756 IU
TOP 21%
Vitamin C
5.6 mg
TOP 29%
Folate
52 µg
TOP 34%
Vitamin B1
0.143 mg
TOP 40%
Vitamin K
41.6 µg
TOP 44%
Vitamin E
1.13 mg
TOP 45%
Vitamin B2
0.141 mg
TOP 59%
Vitamin B6
0.091 mg
TOP 67%
Vitamin B3
0.978 mg
TOP 69%
Vitamin B5
0.274 mg
TOP 76%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 29% 24% 17% 15% 15% 9% 13% 19% 22%
Tryptophan: 27 mg of 280 mg 10%
Threonine: 84 mg of 1,050 mg 8%
Isoleucine: 75 mg of 1,400 mg 5%
Leucine: 128 mg of 2,730 mg 5%
Lysine: 104 mg of 2,100 mg 5%
Methionine: 31 mg of 1,050 mg 3%
Phenylalanine: 75 mg of 1,750 mg 4%
Valine: 115 mg of 1,820 mg 6%
Histidine: 49 mg of 700 mg 7%

Fat type information

0.04% 0.05%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g

Carbohydrate type breakdown

0.23% 0.65% 1%
Starch: g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Garden asparagus

1.88% 2.1%
Sugar: 1.88 g
Fiber: 2.1 g
Other: -0.1 g

All nutrients for Garden asparagus per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 5% 76% 2.2g 1.3 times less than Broccoli
Fats 0% 91% 0.12g 277.6 times less than Cheese
Carbs 1% 63% 3.88g 7.3 times less than Rice
Calories 1% 97% 20kcal 2.4 times less than Orange
Fructose 1% 86% 1g 5.9 times less than Apple
Sugar 0% 60% 1.88g 4.8 times less than Coca-Cola
Fiber 8% 35% 2.1g 1.1 times less than Orange
Calcium 2% 49% 24mg 5.2 times less than Milk
Iron 27% 34% 2.14mg 1.2 times less than Beef
Magnesium 3% 75% 14mg 10 times less than Almond
Phosphorus 7% 76% 52mg 3.5 times less than Chicken meat
Potassium 6% 59% 202mg 1.4 times more than Cucumber
Sodium 0% 96% 2mg 245 times less than White Bread
Zinc 5% 67% 0.54mg 11.7 times less than Beef
Copper 21% 33% 0.19mg 1.3 times more than Shiitake
Vitamin E 8% 45% 1.13mg 1.3 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 6% 29% 5.6mg 9.5 times less than Lemon
Vitamin B1 12% 40% 0.14mg 1.9 times less than Pea
Vitamin B2 11% 59% 0.14mg 1.1 times more than Avocado
Vitamin B3 6% 69% 0.98mg 9.8 times less than Turkey meat
Vitamin B5 5% 76% 0.27mg 4.1 times less than Sunflower seed
Vitamin B6 7% 67% 0.09mg 1.3 times less than Oat
Folate 13% 34% 52µg 1.2 times less than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 35% 44% 41.6µg 2.4 times less than Broccoli
Tryptophan 0% 91% 0.03mg 11.3 times less than Chicken meat
Threonine 0% 91% 0.08mg 8.6 times less than Beef
Isoleucine 0% 92% 0.08mg 12.2 times less than Salmon
Leucine 0% 92% 0.13mg 19 times less than Tuna
Lysine 0% 91% 0.1mg 4.3 times less than Tofu
Methionine 0% 91% 0.03mg 3.1 times less than Quinoa
Phenylalanine 0% 92% 0.08mg 8.9 times less than Egg
Valine 0% 91% 0.12mg 17.6 times less than Soybean
Histidine 0% 91% 0.05mg 15.3 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
Saturated Fat 0% 87% 0.04g 147.4 times less than Beef
Monounsaturated Fat 0% 100% 0g N/A
Polyunsaturated fat 0% 90% 0.05g 943.5 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.
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