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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 PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower negative value is the more alkaline the effect is. 0 is neutral.
-1.9 (alkaline)
Calories
20
79% Vitamin A
72% Folate, food
71% Vitamin C
67% Copper
66% Folate, total
Explanation: This food contains more Vitamin A than 79% of foods. More importantly, although there are several foods (21%) which contain more Vitamin A, this food itself is rich in Vitamin A more than it is in any other nutrient. Similarly it is relatively rich in Folate, food, Vitamin C, Copper and Folate, total

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%
TotalCarbohydrate 4g
8%
Dietary Fiber 2g
Total Sugars 2g
Includes ? g Added Sugars
Protein 2g
Vitamin D 0mcg 0%

Calcium 24mg 2%

Iron 2mg 11%

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
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

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% 36% 11% 16% 18% 1% 11% 29% 24% 10% 9%
Calcium: 24 mg of 1,000 mg 2%
Iron: 2.14 mg of 18 mg 12%
Magnesium: 14 mg of 400 mg 4%
Phosphorus: 52 mg of 1,000 mg 5%
Potassium: 202 mg of 3,500 mg 6%
Sodium: 2 mg of 2,400 mg 0%
Zinc: 0.54 mg of 15 mg 4%
Copper: 0.189 mg of 2 mg 9%
Manganese: 0.158 mg of 2 mg 8%
Selenium: 2.3 µg of 70 µg 3%
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, total Vitamin B12 Vitamin K 46% 17% 0% 28% 29% 25% 15% 9% 14% 39% 0% 156%
Vitamin A: 756 IU of 5,000 IU 15%
Vitamin E : 1.13 mg of 20 mg 6%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 5.6 mg of 60 mg 9%
Vitamin B1: 0.143 mg of 2 mg 10%
Vitamin B2: 0.141 mg of 2 mg 8%
Vitamin B3: 0.978 mg of 20 mg 5%
Vitamin B5: 0.274 mg of 10 mg 3%
Vitamin B6: 0.091 mg of 2 mg 5%
Folate, total: 52 µg of 400 µg 13%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 41.6 µg of 80 µg 52%

Vitamin chart - relative view

Vitamin A
756 IU
TOP 21%
Vitamin C
5.6 mg
TOP 29%
Folate, total
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%
Sugars: 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
Sugars 2% 60% 1.88g 4.8 times less than Coca-Cola
Fiber 6% 35% 2.1g 1.1 times less than Orange
Calcium 2% 49% 24mg 5.2 times less than Milk
Iron 12% 34% 2.14mg 1.2 times less than Beef
Magnesium 4% 75% 14mg 10 times less than Kidney bean
Phosphorus 7% 76% 52mg 3.5 times less than Chicken meat
Potassium 4% 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 0% 33% 0.19mg 1.3 times more than Shiitake
Vitamin A 15% 21% 756IU 22.1 times less than Carrot
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 10% 40% 0.14mg 1.9 times less than Pea
Vitamin B2 8% 59% 0.14mg 1.1 times more than Avocado
Vitamin B3 5% 69% 0.98mg 9.8 times less than Turkey meat
Vitamin B5 3% 76% 0.27mg 4.1 times less than Sunflower seed
Vitamin B6 5% 67% 0.09mg 1.3 times less than Oat
Folate, total 13% 34% 52µg 1.2 times less than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 52% 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 seperately if present) is the USDA's FoodCentral. The exact link of 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.