Nutrition Comparison Tool

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Asparagus (Cooked)
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Asparagus (Cooked) 100 grams (x1) 1% DV 22 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Asparagus (Cooked) 100 grams (x1) 0% DV 0.22g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Asparagus (Cooked) 100 grams (x1) 1% DV 4.1g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Asparagus (Cooked) 100 grams (x1) 5% DV 2.4g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Asparagus (Cooked) 100 grams (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Asparagus (Cooked) 100 grams (x1) 0% DV 0.05g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Asparagus (Cooked) 100 grams (x1) 7% DV 2g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Asparagus (Cooked) 100 grams (x1) 3% DV 1.3g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Asparagus (Cooked) 100 grams (x1) 5% DV 0.91mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Asparagus (Cooked) 100 grams (x1) 2% DV 23mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Asparagus (Cooked) 100 grams (x1) 5% DV 224mg
Comparison Table

Table Legend

  1. Asparagus (Cooked)
155 nutrients
-- = missing data
Macronutrients
Food # 1
Weight (g) 100
Calories
(%DV)
22
(1%)
Fat (g)
(%DV)
0.22
(0%)
Protein (g)
(%DV)
2.4
(5%)
Carbohydrate (g)
(%DV)
4.1
(1%)
Sugars (g)
(%DV)
1.3
(3%)
Fiber (g)
(%DV)
2
(7%)
Cholesterol (mg)
(%DV)
0
(0%)
Saturated Fats (g)
(%DV)
0.05
(0%)
Net-Carbs (g) 2.1
Trans Fatty Acids (g) 0
  Minerals
Food # 1
Weight (g) 100
Calcium (mg)
(%DV)
23
(2%)
Iron, Fe (mg)
(%DV)
0.91
(5%)
Potassium, K (mg)
(%DV)
224
(5%)
Magnesium (mg)
(%DV)
14
(3%)
Phosphorus, P (mg)
(%DV)
54
(4%)
Sodium (mg)
(%DV)
14
(1%)
Zinc, Zn (mg)
(%DV)
0.6
(5%)
Copper, Cu (mg)
(%DV)
0.17
(18%)
Manganese (mg)
(%DV)
0.15
(7%)
Selenium, Se (mcg)
(%DV)
6.1
(11%)
Fluoride, F (mcg)
(%AI)
21.9
(1%)
Molybdenum (mcg) --
Iodine, I (mcg) --
Chlorine (mg) --
Chromium (mcg) --
  Vitamins
Food # 1
Weight (g) 100
Vitamin A, RAE (mcg)
(%DV)
50
(6%)
Vitamin C (mg)
(%DV)
7.7
(9%)
Thiamin (B1) (mg)
(%DV)
0.16
(14%)
Riboflavin (B2) (mg)
(%DV)
0.14
(11%)
Niacin (B3) (mg)
(%DV)
1.1
(7%)
Vitamin B5 (PA) (mg)
(%DV)
0.23
(5%)
Vitamin B6 (mg)
(%DV)
0.08
(5%)
Biotin (mcg) --
Folate (B9) (mcg)
(%DV)
149
(37%)
Folic acid (mcg)
(%)
0
(0%)
Food Folate (mcg)
(%)
149
(37%)
Folate DFE (mcg)
(%)
149
(37%)
Choline (mg)
(%DV)
26.1
(5%)
Vitamin B12 (mcg)
(%DV)
0
(0%)
Retinol (mcg) 0
Carotene, beta (mcg)
(%RDA)
604
(6%)
Carotene, alpha (mcg)
(%RDA)
0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)
0
(0%)
Vitamin A, IU (IU) 1006
Lycopene (mcg) 30
Lut + Zeaxanthin (mcg) 771
Vitamin E (mg)
(%DV)
1.5
(10%)
Vitamin D (mcg)
(%DV)
0
(0%)
Vitamin D2 (mcg) --
Vitamin D3 (mcg) --
Vitamin D (IU)
(%DV)
0
(0%)
Vitamin K (mcg)
(%DV)
50.6
(42%)
Vitamin K1 (mcg) 0
Menaquinone-4 (K2) (mcg) --
  Other
Food # 1
Weight (g) 100
Water (g) 92.6
Ash (g) 0.63
Alcohol (g) 0
Caffeine (mg) 0
Theobromine (mg) 0
PRAL score -2.22
  Carbohydrates
Food # 1
Weight (g) 100
Soluble Fiber (g) --
Insoluble Fiber (g) --
Added Sugar (g)
(%DV)
--
(--%)
Sucrose (g) 0.08
Glucose (Dextrose) (g) 0.42
Fructose (g) 0.79
Lactose (g) 0
Maltose (g) 0
Galactose (g) 0
Starch (g) 0
Carbohydrate, other (g) --
Total sugar alcohols (g) --
  Fats
Food # 1
Weight (g) 100
Monounsaturated Fats (g) 0
Polyunsaturated Fats (g) 0.105
Omega 3s (g)
(%AI)
0.029
(2%)
Omega 6s (g)
(%AI)
0.076
(0%)
Omega 3 to Omega 6 Ratio 0.38
Omega 6 to Omega 3 Ratio 2.62
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)
--
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
Docosapentaenoic Acid (DPA) (g) 0
Docosahexaenoic Acid (DHA) (g) 0
n-3-Eicosatrienoic Acid (20:3) (g) --
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
gamma-Linolenic Acid (GLA) (g) --
c-c-n6-Eicosadienoic Acid (g) 0
DHG-linolenic acid (DGLA) (g) --
Arachidonic acid (AA) (g) --
Saturated Fats  
Butyric (4:0) (g) 0
Caproic (6:0) (g) 0
Caprylic Acid (8:0) (g) 0
Capric Acid (10:0) (g) 0
Lauric Acid (12:0) (g) 0
Tridecanoic Acid (13:0) (g) --
Myristic Acid (14:0) (g) 0
Pentadecanoic Acid (15:0) (g) 0
Palmitic Acid (16:0) (g) 0.048
Margaric Acid (17:0) (g) 0
Stearic Acid (18:0) (g) 0
Arachidic Acid (20:0) (g) 0
Behenic Acid (22:0) (g) 0
Lignoceric Acid (24:0) (g) 0
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
Pentadecenoic Acid (15:1) (g) 0
Palmitoleic Acid (16:1) (g) 0
cis-Palmitoleic Acid (16:1 cis) (g) --
Heptadecenoic Acid (17:1) (g) 0
Oleic Acid (18:1) (g) 0
c-Oleic Acid (18:1 cis) (g) --
c-Vaccenic acid (g) --
Gadoleic Acid (20:1) (g) 0
Docosenoic Acid (22:1) (g) 0
c-Docosenoic Acid (22:1 c) (g) --
c-Tetracosenoic Acid (24:1 c) (g) --
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.076
Conjugated Linoleic Acid (CLAs) (g) --
Octadecadienoic Acid (mixed) (g) --
Octadecatrienoic (undiff) (g) 0.029
Octadecatrienoic Acid (mixed) (g) --
Parinaric Acid (18:4) (g) 0
Eicosatrienoic Acid (20:3) (g) 0
Eicosatetraenoic Acid 20:4 (g) 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) --
Stigmasterol (g) --
Campesterol (g) --
Beta-sitosterol (g) --
Amino Acids
Food # 1
Weight (g) 100
Essential  
Histidine (mg)
(%RDI)
53
(8%)
Isoleucine (mg)
(%RDI)
82
(6%)
Leucine (mg)
(%RDI)
140
(5%)
Lysine (mg)
(%RDI)
113
(5%)
Methionine (mg)
(%RDI)
34
(5%)
Phenylalanine (mg)
(%RDI)
82
(9%)
Threonine (mg)
(%RDI)
92
(9%)
Tryptophan (mg)
(%RDI)
29
(10%)
Valine (mg)
(%RDI)
125
(7%)
Conditional  
Arginine (mg) 99
Cystine (mg)
(%RDI)
34
(12%)
Glycine (mg) 101
Proline (mg) 77
Tyrosine (mg)
(%RDI)
57
(7%)
Non-Essential  
Alanine (mg) 125
Aspartic acid (mg) 555
Betaine (mg) 0.9
Glutamic acid (mg) 255
Hydroxyproline (mg) --
Serine (mg) 116
Data Source
Asparagus (Cooked)
USDA Food Data Central Standard Release (Common)
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