Nutrition Comparison Tool
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Raw Asparagus
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Raw Spinach
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Raw Broccoli
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Raw Asparagus 1 cup (x1) 1% DV 27 calories
  • Raw Spinach 1 cup (x1) 0% DV 7 calories
  • Raw Broccoli 1 cup chopped (x1) 2% DV 31 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Raw Asparagus 1 cup (x1) 0% DV 0.16g
  • Raw Spinach 1 cup (x1) 0% DV 0.12g
  • Raw Broccoli 1 cup chopped (x1) 0% DV 0.34g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Raw Asparagus 1 cup (x1) 2% DV 5.2g
  • Raw Spinach 1 cup (x1) 0% DV 1.1g
  • Raw Broccoli 1 cup chopped (x1) 2% DV 6g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Raw Asparagus 1 cup (x1) 6% DV 2.9g
  • Raw Spinach 1 cup (x1) 2% DV 0.86g
  • Raw Broccoli 1 cup chopped (x1) 5% DV 2.6g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Raw Asparagus 1 cup (x1) 0% DV 0mg
  • Raw Spinach 1 cup (x1) 0% DV 0mg
  • Raw Broccoli 1 cup chopped (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Raw Asparagus 1 cup (x1) 0% DV 0.05g
  • Raw Spinach 1 cup (x1) 0% DV 0.02g
  • Raw Broccoli 1 cup chopped (x1) 1% DV 0.1g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Raw Asparagus 1 cup (x1) 10% DV 2.8g
  • Raw Spinach 1 cup (x1) 2% DV 0.66g
  • Raw Broccoli 1 cup chopped (x1) 8% DV 2.4g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Raw Asparagus 1 cup (x1) 5% DV 2.5g
  • Raw Spinach 1 cup (x1) 0% DV 0.13g
  • Raw Broccoli 1 cup chopped (x1) 3% DV 1.5g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Raw Asparagus 1 cup (x1) 16% DV 2.9mg
  • Raw Spinach 1 cup (x1) 5% DV 0.81mg
  • Raw Broccoli 1 cup chopped (x1) 4% DV 0.66mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Raw Asparagus 1 cup (x1) 2% DV 32.2mg
  • Raw Spinach 1 cup (x1) 2% DV 29.7mg
  • Raw Broccoli 1 cup chopped (x1) 3% DV 42.8mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Raw Asparagus 1 cup (x1) 6% DV 270.7mg
  • Raw Spinach 1 cup (x1) 4% DV 167.4mg
  • Raw Broccoli 1 cup chopped (x1) 6% DV 287.6mg
Comparison Table

Table Legend

  1. Raw Asparagus
  2. Raw Spinach
  3. Raw Broccoli
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 134 30 91
Calories
(%DV)		 27
(1%)		 7
(0%)		 31
(2%)
Fat (g)
(%DV)		 0.16
(0%)		 0.12
(0%)		 0.34
(0%)
Protein (g)
(%DV)		 2.9
(6%)		 0.86
(2%)		 2.6
(5%)
Carbohydrate (g)
(%DV)		 5.2
(2%)		 1.1
(0%)		 6
(2%)
Sugars (g)
(%DV)		 2.5
(5%)		 0.13
(0%)		 1.5
(3%)
Fiber (g)
(%DV)		 2.8
(10%)		 0.66
(2%)		 2.4
(8%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.05
(0%)		 0.02
(0%)		 0.1
(1%)
Net-Carbs (g) 2.4
0.43
3.7
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 134 30 91
Calcium (mg)
(%DV)		 32.2
(2%)		 29.7
(2%)		 42.8
(3%)
Iron, Fe (mg)
(%DV)		 2.9
(16%)		 0.81
(5%)		 0.66
(4%)
Potassium, K (mg)
(%DV)		 270.7
(6%)		 167.4
(4%)		 287.6
(6%)
Magnesium (mg)
(%DV)		 18.8
(4%)		 23.7
(6%)		 19.1
(5%)
Phosphorus, P (mg)
(%DV)		 69.7
(6%)		 14.7
(1%)		 60.1
(5%)
Sodium (mg)
(%DV)		 2.7
(0%)		 23.7
(1%)		 30
(1%)
Zinc, Zn (mg)
(%DV)		 0.72
(7%)		 0.16
(1%)		 0.37
(3%)
Copper, Cu (mg)
(%DV)		 0.25
(28%)		 0.04
(4%)		 0.04
(5%)
Manganese (mg)
(%DV)		 0.21
(9%)		 0.27
(12%)		 0.19
(8%)
Selenium, Se (mcg)
(%DV)		 3.1
(6%)		 0.3
(1%)		 2.3
(4%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
2
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 134 30 91
Vitamin A, RAE (mcg)
(%DV)		 50.9
(6%)		 140.7
(16%)		 28.2
(3%)
Vitamin C (mg)
(%DV)		 7.5
(8%)		 8.4
(9%)		 81.2
(90%)
Thiamin (B1) (mg)
(%DV)		 0.19
(16%)		 0.02
(2%)		 0.06
(5%)
Riboflavin (B2) (mg)
(%DV)		 0.19
(15%)		 0.06
(4%)		 0.11
(8%)
Niacin (B3) (mg)
(%DV)		 1.3
(8%)		 0.22
(1%)		 0.58
(4%)
Vitamin B5 (PA) (mg)
(%DV)		 0.37
(7%)		 0.02
(0%)		 0.52
(10%)
Vitamin B6 (mg)
(%DV)		 0.12
(7%)		 0.06
(3%)		 0.16
(9%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 69.7
(17%)		 58.2
(15%)		 57.3
(14%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 69.7
(17%)		 58.2
(15%)		 57.3
(14%)
Folate DFE (mcg)
(%)		 69.7
(17%)		 58.2
(15%)		 57.3
(14%)
Choline (mg)
(%DV)		 21.4
(4%)		 5.8
(1%)		 17
(3%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 601.7
(6%)		 1687.8
(16%)		 328.5
(3%)
Carotene, alpha (mcg)
(%RDA)		 12.1
(0%)		 0
(0%)		 22.8
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0.91
(0%)
Vitamin A, IU (IU) 1013 2813.1 566.9
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 951.4
3659.4
1276.7
Vitamin E (mg)
(%DV)		 1.5
(10%)		 0.61
(4%)		 0.71
(5%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 55.7
(46%)		 144.9
(121%)		 92.5
(77%)
Vitamin K1 (mcg) 0
--
0
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 134 30 91
Water (g) 124.9
27.4
81.3
Ash (g) 0.78
0.52
0.79
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -2.6
-3.58
-3.65
  Carbohydrates
Food # 1 2 3
Weight (g) 134 30 91
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0.31
0.02
0.09
Glucose (Dextrose) (g) 0.87
0.03
0.45
Fructose (g) 1.3
0.05
0.62
Lactose (g) 0
0
0.19
Maltose (g) 0
0
0.19
Galactose (g) 0
0.03
0
Starch (g) --
--
0
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 134 30 91
Monounsaturated Fats (g) 0
0.003
0.028
Polyunsaturated Fats (g) 0.067
0.05
0.102
Omega 3s (g)
(%AI)		 0.013
(1%)		 0.041
(3%)		 0.057
(4%)
Omega 6s (g)
(%AI)		 0.054
(0%)		 0.008
(0%)		 0.045
(0%)
Omega 3 to Omega 6 Ratio 0.25
5.31
1.29
Omega 6 to Omega 3 Ratio 4
0.19
0.78
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
0
c-c-n6-Eicosadienoic Acid (g) 0
--
0
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0
0
0
Lauric Acid (12:0) (g) 0
0
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0
0.003
0.002
Pentadecanoic Acid (15:0) (g) 0
--
0
Palmitic Acid (16:0) (g) 0.054
0.015
0.076
Margaric Acid (17:0) (g) 0
--
0
Stearic Acid (18:0) (g) 0
0.001
0.016
Arachidic Acid (20:0) (g) 0
--
0.005
Behenic Acid (22:0) (g) 0
--
0.004
Lignoceric Acid (24:0) (g) 0
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
--
0
Pentadecenoic Acid (15:1) (g) 0
--
0
Palmitoleic Acid (16:1) (g) 0
0.002
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) 0
--
0.002
Oleic Acid (18:1) (g) 0
0.002
0.026
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0
0
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.054
0.008
0.045
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.013
0.041
0.057
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) 0
--
0
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) 0.032
0.003
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 134 30 91
Essential  
Histidine (mg)
(%RDI)		 66
(9%)		 19
(3%)		 54
(8%)
Isoleucine (mg)
(%RDI)		 101
(7%)		 44
(3%)		 72
(5%)
Leucine (mg)
(%RDI)		 172
(6%)		 67
(2%)		 117
(4%)
Lysine (mg)
(%RDI)		 139
(7%)		 52
(2%)		 123
(6%)
Methionine (mg)
(%RDI)		 42
(6%)		 16
(2%)		 35
(5%)
Phenylalanine (mg)
(%RDI)		 101
(11%)		 39
(4%)		 106
(12%)
Threonine (mg)
(%RDI)		 113
(11%)		 37
(3%)		 80
(8%)
Tryptophan (mg)
(%RDI)		 36
(13%)		 12
(4%)		 30
(11%)
Valine (mg)
(%RDI)		 154
(8%)		 48
(3%)		 114
(6%)
Conditional  
Arginine (mg) 122
49
174
Cystine (mg)
(%RDI)		 42
(14%)		 11
(4%)		 25
(9%)
Glycine (mg) 125
40
81
Proline (mg) 95
34
100
Tyrosine (mg)
(%RDI)		 70
(8%)		 32
(4%)		 46
(5%)
Non-Essential  
Alanine (mg) 154
43
95
Aspartic acid (mg) 681
72
296
Betaine (mg) 0.8
31
0.09
Glutamic acid (mg) 312
103
493
Hydroxyproline (mg) --
--
--
Serine (mg) 142
31
110
Data Source
Raw Asparagus
USDA Food Data Central Standard Release (Common)
Raw Spinach
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Raw Broccoli
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.