Nutrition Facts Comparison Tool

  1. Search and select a food from the drop down list (needs javascript, or page refresh).
  2. Select up to 10 foods to compare. You may have to scroll inside the food list to see the extra foods you have added. Click the "X" on each food to remove it from the comparison.
  3. The results give you bar chart comparisons for common nutrients, and below is a table with over 150 nutrients to compare! If necessary, scroll the table to the right to view all foods.
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#1: Asparagus (Cooked)
#2: Asparagus (Cooked)
#3: Asparagus (Cooked)

Calorie Comparison


2000 calories = Full Bar
  • Asparagus (Cooked)100 grams 1% DV
  • Asparagus (Cooked)1/2 cup 1% DV
  • Asparagus (Cooked)4 spears (1/2 Inch base) 1% DV

Fat Comparison


65g = Full Bar
  • Asparagus (Cooked)100 grams 0% DV
  • Asparagus (Cooked)1/2 cup 0% DV
  • Asparagus (Cooked)4 spears (1/2 Inch base) 0% DV

Carbohydrate Comparison


300g = Full Bar
  • Asparagus (Cooked)100 grams 1% DV
  • Asparagus (Cooked)1/2 cup 1% DV
  • Asparagus (Cooked)4 spears (1/2 Inch base) 1% DV

Protein Comparison


50g = Full Bar
  • Asparagus (Cooked)100 grams 5% DV
  • Asparagus (Cooked)1/2 cup 4% DV
  • Asparagus (Cooked)4 spears (1/2 Inch base) 3% DV

Cholesterol Comparison


300mg = Full Bar
  • Asparagus (Cooked)100 grams 0% DV
  • Asparagus (Cooked)1/2 cup 0% DV
  • Asparagus (Cooked)4 spears (1/2 Inch base) 0% DV

Fiber Comparison


25g = Full Bar
  • Asparagus (Cooked)100 grams 8% DV
  • Asparagus (Cooked)1/2 cup 7% DV
  • Asparagus (Cooked)4 spears (1/2 Inch base) 5% DV

Sugar Comparison


25g = Full Bar
  • Asparagus (Cooked)100 grams 1.3g
  • Asparagus (Cooked)1/2 cup 1.2g
  • Asparagus (Cooked)4 spears (1/2 Inch base) 0.8g

Iron Comparison


18mg = Full Bar
  • Asparagus (Cooked)100 grams 5% DV
  • Asparagus (Cooked)1/2 cup 4% DV
  • Asparagus (Cooked)4 spears (1/2 Inch base) 3% DV

Calcium Comparison


1000mg = Full Bar
  • Asparagus (Cooked)100 grams 2% DV
  • Asparagus (Cooked)1/2 cup 2% DV
  • Asparagus (Cooked)4 spears (1/2 Inch base) 1% DV

Potassium Comparison


3500mg = Full Bar
  • Asparagus (Cooked)100 grams 5% DV
  • Asparagus (Cooked)1/2 cup 4% DV
  • Asparagus (Cooked)4 spears (1/2 Inch base) 3% DV
Scroll table to the right. Feedback
Macronutrients
Food ##1#2#3
Weight (g)1009060
Calories
(%DV)
22
(1%)
20
(1%)
13
(1%)
Fat (g)
(%DV)
0.2
(0%)
0.2
(0%)
0.1
(0%)
Protein (g)
(%DV)
2.4
(5%)
2.2
(4%)
1.4
(3%)
Carbohydrates (g)
(%DV)
4.1
(1%)
3.7
(1%)
2.5
(1%)
Sugar (g)
(%DV)
1.3
(3%)
1.2
(2%)
0.8
(2%)
Fiber (g)
(%DV)
2
(8%)
1.8
(7%)
1.2
(5%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Net Carbs (g)2.11.91.3
Trans Fats (g)000
Minerals
Food ##1#2#3
Weight (g)1009060
Calcium (mg)
(%DV)
23
(2%)
20.7
(2%)
13.8
(1%)
Iron (mg)
(%DV)
0.9
(5%)
0.8
(4%)
0.5
(3%)
Potassium (mg)
(%DV)
224
(5%)
201.6
(4%)
134.4
(3%)
Magnesium (mg)
(%DV)
14
(3%)
12.6
(3%)
8.4
(2%)
Phosphorus (mg)
(%DV)
54
(4%)
48.6
(4%)
32.4
(3%)
Sodium (mg)
(%DV)
14
(1%)
12.6
(1%)
8.4
(0%)
Zinc (mg)
(%DV)
0.6
(5%)
0.5
(5%)
0.4
(4%)
Copper (mg)
(%DV)
0.2
(22%)
0.1
(11%)
0.1
(11%)
Manganese (mg)
(%DV)
0.2
(9%)
0.1
(4%)
0.1
(4%)
Selenium (μg)
(%DV)
6.1
(11%)
5.5
(10%)
3.7
(7%)
Fluoride (μg)21.919.713.1
Vitamins
Food ##1#2#3
Weight (g)1009060
Vitamin A, RAE (μg)
(%DV)
50
(6%)
45
(5%)
30
(3%)
Vitamin C (mg)
(%DV)
7.7
(9%)
6.9
(8%)
4.6
(5%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.2
(17%)
0.1
(8%)
0.1
(8%)
Riboflavin (B2) (mg)
(%DV)
0.1
(8%)
0.1
(8%)
0.1
(8%)
Niacin (B3) (mg)
(%DV)
1.1
(7%)
1
(6%)
0.7
(4%)
Pantothenic acid (B5) (mg)
(%DV)
0.2
(4%)
0.2
(4%)
0.1
(2%)
Vitamin B6 (mg)
(%DV)
0.1
(6%)
0.1
(6%)
0
(0%)
Folate (B9) (μg)
(%DV)
149
(37%)
134.1
(34%)
89.4
(22%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
149
(37%)
134.1
(34%)
89.4
(22%)
Folate (Dietary Folate Equivalents) (μg)
(%DV)
149
(37%)
134.1
(34%)
89.4
(22%)
Choline (mg)
(%DV)
26.1
(5%)
23.5
(4%)
15.7
(3%)
Vitamin A (IU)
(%DV)
1006
(34%)
905.4
(30%)
603.6
(20%)
Retinol (μg)000
Beta Carotene (μg)
(%RDA)
604
(6%)
543.6
(5%)
362.4
(3%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Beta Cryptoxanthin (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Lycopene (μg)302718
Lutein + Zeaxanthin (μg)771693.9462.6
Vitamin E (mg)
(%DV)
1.5
(10%)
1.4
(9%)
0.9
(6%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (Ergocalciferol) (μg)~~~
Vitamin D3 (Cholecalciferol) (μg)~~~
Vitamin D (IU) (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
50.6
(42%)
45.5
(38%)
30.4
(25%)
Vitamin K1 (Dihydrophylloquinone) (μg)000
Menaquinone-4 (μg)~~~
Other
Food ##1#2#3
Weight (g)1009060
Water (g)92.683.455.6
Ash (g)110
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
Carbohydrates
Food ##1#2#3
Weight (g)1009060
Sucrose (g)0.10.10
Glucose (g)0.40.40.3
Fructose (g)0.80.70.5
Lactose (g)000
Maltose (g)000
Galactose (g)000
Starch (g)000
Fats
Food ##1#2#3
Weight (g)1009060
Omega 3s (mg)
(%AI)
29
(2%)
26
(2%)
17
(1%)
Omega 6s (mg)766846
Omega 3 to Omega 6 Ratio ()0.380.380.38
Omega 6 to Omega 3 Ratio ()2.622.622.62
4:0 (mg)000
6:0 (mg)000
8:0 (mg)000
10:0 (mg)000
12:0 (mg)000
13:0 (mg)~~~
14:0 (mg)000
15:0 (mg)000
16:0 (mg)484329
17:0 (mg)000
18:0 (mg)000
20:0 (mg)000
22:0 (mg)000
24:0 (mg)000
Monosaturated Fats (mg)000
14:1 (mg)000
15:1 (mg)000
16:1 undifferentiated (mg)000
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)000
18:1 undifferentiated (mg)000
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~~~
20:1 (mg)000
22:1 undifferentiated (mg)000
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~~
Polyunsaturated Fats (mg)1059563
18:2 undifferentiated (mg)766846
18:2 n-6 c,c (mg)~~~
18:2 CLAs (mg)~~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~~~
18:3 undifferentiated (mg)292617
Alpha Linolenic Acid (ALA) (mg)~~~
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)000
20:2 n-6 c,c (mg)000
20:3 undifferentiated (mg)000
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)000
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)000
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)000
Docosahexaenoic Acid (DHA) (mg)000
Fatty acids, total trans-monoenoic (mg)~~~
Fatty acids, total trans-polyenoic (mg)~~~
Phytosterols (mg)~~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
Amino Acids
Food ##1#2#3
Weight (g)1009060
Betaine (mg)111
Tryptophan (mg)
(%RDI)
29
(10%)
26
(9%)
17
(6%)
Threonine (mg)
(%RDI)
92
(9%)
83
(8%)
55
(5%)
Isoleucine (mg)
(%RDI)
82
(6%)
74
(5%)
49
(4%)
Leucine (mg)
(%RDI)
140
(5%)
126
(5%)
84
(3%)
Lysine (mg)
(%RDI)
113
(5%)
102
(5%)
68
(3%)
Methionine (mg)
(%RDI)
34
(5%)
31
(4%)
20
(3%)
Cystine (mg)
(%RDI)
34
(12%)
31
(11%)
20
(7%)
Phenylalanine (mg)
(%RDI)
82
(9%)
74
(8%)
49
(6%)
Tyrosine (mg)
(%RDI)
57
(7%)
51
(6%)
34
(4%)
Valine (mg)
(%RDI)
125
(7%)
113
(6%)
75
(4%)
Arginine (mg)998959
Histidine (mg)
(%RDI)
53
(8%)
48
(7%)
32
(5%)
Alanine (mg)12511375
Aspartic acid (mg)555500333
Glutamic acid (mg)255230153
Glycine (mg)1019161
Proline (mg)776946
Serine (mg)11610470
Hydroxyproline (mg)~~~
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Data Source:USDA National Nutrient Database for Standard Reference, Release 28.