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Nutritional Profile of Raw Asparagus - Care Omnia Nutrition
We got 36 nutritional values in our nutrition profile for Raw Asparagus.
Nutrient content compared to all foods
When comparing its nutrient content to all foods in our tool we find that it ranks quite high (Top 100) for one nutrient:
- Water (Water)
Also, when compared to all foods, it ranks high (Top 250) for two additional nutrients:
- Fiber, total dietary (Carbohydrates)
- Folate, food (Water-soluble Vitamins)
Nutrient content compared to foods in the same category
A comparison between its nutrient content to foods in the same category (Vegetables and Vegetable Products) shows that it ranks well (Top 50) for one nutrient:
- Water (Water)
Additionally, a comparison to foods in the same category shows that it ranks moderately (Top 100) for three additional nutrients:
- Fiber, total dietary (Carbohydrates)
- Selenium, Se (Minerals)
- Iron, Fe (Minerals)
You can find these and more nutrient rankings below.
Table of Contents
Nutrient Content Of Raw Asparagus
The nutrient content of food is mainly divided into macro- and micronutrients.
Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.
After that you'll find our detailed nutrient profile with all measured nutrients.
Macronutrient profile of Raw Asparagus
Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.
In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.
Figure 1. Macronutrient profile of Raw Asparagus
Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.
And now, let's look at the detailed nutrient profile!
Detailed nutrient profile of Raw Asparagus
Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.
All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.
If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.
Nutrient Profile: Raw Asparagus
In food category: Vegetables and Vegetable Products
| Carbohydrates (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Carbohydrates, by difference | 3.9 g | 1.1 g | 708 | 2136 |
| Fiber, total dietary | 2.1 g | 595.3 mg | 73 | 232 |
| Sugars (Total incl. NLEA) | 1.9 g | 533 mg | 364 | 1488 |
| Fatty Acids (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Fatty Acids, total polyunsaturated | 50 mg | 14.2 mg | 738 | 2465 |
| Fatty Acids, total saturated | 40 mg | 11.3 mg | 699 | 2767 |
| Total Lipid (Fat) | 120 mg | 34 mg | 431 | 1759 |
| Saturated Fats (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Palmitic Acid (16:0) | 40 mg | 11.3 mg | 563 | 2236 |
| Polyunsaturated Fats (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Linoleic Acid (18:2 n-6) | 40 mg | 11.3 mg | 677 | 2354 |
| Linolenic Acid (18:3) | 10 mg | 2.8 mg | 299 | 946 |
| Protein (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Protein | 2.2 g | 623.7 mg | 298 | 1399 |
| Water-soluble Vitamins (8) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Folate, DFE | 52 µg | 14.7 µg | 118 | 403 |
| Folate, food | 52 µg | 14.7 µg | 118 | 237 |
| Folate, total | 52 µg | 14.7 µg | 119 | 332 |
| Niacin | 978 µg | 277.3 µg | 228 | 1591 |
| Riboflavin | 141 µg | 40 µg | 143 | 670 |
| Thiamin | 143 µg | 40.5 µg | 105 | 741 |
| Vitamin B6 | 91 µg | 25.8 µg | 269 | 890 |
| Vitamin C | 5.6 mg | 1.6 mg | 386 | 567 |
| Fat-soluble Vitamins (6) | per 100g | per Oz | Rank Cat. | Rank Foods |
| alpha-Carotene | 9 µg | 2.6 µg | 194 | 455 |
| alpha-Tocopherol | 1.1 mg | 320.3 µg | 173 | 530 |
| beta-Carotene | 449 µg | 127.3 µg | 524 | 761 |
| Lutein + Zeaxanthin | 710 µg | 201.3 µg | 323 | 465 |
| Phylloquinone | 41.6 µg | 11.8 µg | 350 | 525 |
| Vitamin A, RAE | 38 µg | 10.8 µg | 413 | 674 |
| Minerals (9) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Calcium, Ca | 24 mg | 6.8 mg | 173 | 523 |
| Copper, Cu | 189 µg | 53.6 µg | 124 | 660 |
| Iron, Fe | 2.1 mg | 606.7 µg | 90 | 707 |
| Magnesium, Mg | 14 mg | 4 mg | 110 | 350 |
| Phosphorus, P | 52 mg | 14.7 mg | 119 | 620 |
| Potassium, K | 202 mg | 57.3 mg | 360 | 696 |
| Selenium, Se | 2.3 µg | 0.7 µg | 78 | 671 |
| Sodium, Na | 2 mg | 567 µg | 449 | 1157 |
| Zinc, Zn | 540 µg | 153.1 µg | 103 | 866 |
| Other Micronutrients (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Choline | 16 mg | 4.5 mg | 242 | 996 |
| Water (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Water | 93.2 g | 26.4 g | 47 | 86 |
| Other (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Kcal (Energy) | 20 kcal | 5.7 kcal | 202 | 669 |
Buy This Food Online!
If you're interested in buying this food we've selected what we believe to be the best match for it on Amazon.
Click on the image for more images (+ zoom), price, availability, user reviews, and more.
Organic Green Asparagus
Key Features Include
- Great for sautéing and roasting
- Flavorful
- Sweet and tender
- Grown in United States or Mexico
We Value Certified Organic Foods
We always choose certified organic products if at all possible.
Organic products might cost a bit more, but then again, your health is priceless!
We see it as an investment for the future!
Common Serving Sizes Of Raw Asparagus
Here's some of the different portion/serving sizes to get a sense of the weight.
| Amount / Measurement | Weight in Gr | Weight in Oz |
|---|---|---|
| 1 Piece | 4.0 g | 0.1 oz |
| 1 Spear | 16.0 g | 0.6 oz |
| 1 Cup | 135.0 g | 4.8 oz |
33 Similar Vegetables or Vegetable Products
Explore the nutrient content of similar vegetables and vegetable products below by clicking on their names.
Similar Vegetables and Vegetable Products 1 - 33
Click on a food to explore all of the nutrients it contains.
| Asparagus | No of Nutrients |
(Drained) | 66 |
(With Salt, Drained) | 64 |
(With Salt, Drained) | 69 |
(Without Salt, Drained) | 69 |
(Drained Solids) | 66 |
(Regular Pack, Solids & Liquids) | 58 |
(Solids & Liquids, No Salt Added) | 64 |
(From Canned, Made With Butter) | 49 |
(From Canned, Made With Fat, Unspecified Type Of Fat) | 49 |
(From Canned, Made With Margarine) | 46 |
(From Canned, Made With Oil) | 43 |
(From Canned, Made Without Fat) | 42 |
(From Canned, Unspecified If Cooking Fat Added) | 49 |
(Made With Butter, Unspecified Form) | 49 |
(Made With Margarine, Unspecified Form) | 46 |
(Made With Oil, Unspecified Form) | 43 |
(Made With Unspecified Fat, Unspecified Form) | 50 |
(Made Without Fat, Unspecified Form) | 42 |
(Unspecified If Cooking Fat Added, Unspecified Form) | 49 |
(Made With Butter) | 50 |
(Made With Margarine) | 46 |
(Made With Oil) | 42 |
(Made With Unspecified Fat) | 50 |
(Made Without Fat) | 37 |
(Unspecified If Cooking Fat Added) | 49 |
(Made With Butter) | 49 |
(Made With Margarine) | 46 |
(Made With Oil) | 43 |
(Made With Unspecified Fat) | 49 |
(Made Without Fat) | 42 |
(Unspecified If Cooking Fat Added) | 50 |
(Fresh) | 65 |
| 58 |
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