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Nutritional info of: Asparagus (boiled)
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Asparagus (raw)

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Asparagus Pasta
Asparagus Pasta
Asparagus, hollandaise, and rice pilaf
Asparagus, hollandaise, and rice pilaf
 
Official USDA name:"Asparagus, cooked, boiled, drained"
USDA Record Number:"11012"
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Food Group:Vegetables and Vegetable Products
Official USDA name:"Asparagus, raw"
USDA Record Number:"11011"
SkipThePie link:permalink
Food Group:Vegetables and Vegetable Products

Contents

Weight of foods: 
 

Nutrition Facts Comparison

Asparagus (boiled) vs Asparagus (raw)

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

22
Calories from Fat 2
 

% Daily Value*

 

Total Fat

0g
0%
 
Saturated Fat 0g0%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

14mg
1%
 

Total Carbohydrate

4g
1%
 
Dietary Fiber 2g8%
 
Sugars 1g
 

Protein

2g
 
Vitamin A20% · Vitamin C1%
 
Calcium2% · Iron5%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

20
Calories from Fat 1
 

% Daily Value*

 

Total Fat

0g
0%
 
Saturated Fat 0g0%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

2mg
0%
 

Total Carbohydrate

4g
1%
 
Dietary Fiber 2g8%
 
Sugars 2g
 

Protein

2g
 
Vitamin A15% · Vitamin C1%
 
Calcium2% · Iron12%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Calories Compared

Asparagus (boiled) vs Asparagus (raw)

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories22 kcal92 kJ1%
 
from Carbs14.7 kcal61.39 kJ
 
from Fat1.8 kcal7.7 kJ
 
from Protein5.9 kcal24.5 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories20 kcal84 kJ1%
 
from Carbs13.9 kcal57.96 kJ
 
from Fat1 kcal4.2 kJ
 
from Protein5.4 kcal22.46 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Vitamin Comparison

Asparagus (boiled) vs Asparagus (raw)

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 1006 IU 20%
 
Vitamin B6 0.079 mg 4%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 7.7 mg 1%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 1.5 mg 7%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 50.6 mcg 63%
 
Thiamin 0.162 mg 11%
 
Riboflavin 0.139 mg 8%
 
Niacin 1.084 mg 5%
 
Pantothenic Acid 0.225 mg 2%
 
Folate 149 mcg 37%
 
Folate, Food 149 mcg 37%
 
Folate, DFE 149 mcg DFE 37%
 
Choline 26.1 mg ~
 
Betaine 0.9 mg ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 756 IU 15%
 
Vitamin B6 0.091 mg 5%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 5.6 mg 1%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 1.13 mg 6%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 41.6 mcg 52%
 
Thiamin 0.143 mg 10%
 
Riboflavin 0.141 mg 8%
 
Niacin 0.978 mg 5%
 
Pantothenic Acid 0.274 mg 3%
 
Folate 52 mcg 13%
 
Folate, Food 52 mcg 13%
 
Folate, DFE 52 mcg DFE 13%
 
Choline 16 mg ~
 
Betaine 0.6 mg ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Minerals Compared

Asparagus (boiled) vs Asparagus (raw)

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 23 mg 2%
 
Iron 0.91 mg 5%
 
Magnesium 14 mg 4%
 
Phosphorus 54 mg 5%
 
Potassium 224 mg 5%
 
Sodium 14 mg 1%
 
Zinc 0.6 mg 4%
 
Copper 0.165 mg 8%
 
Manganese 0.154 mg 8%
 
Selenium 6.1 mcg 9%
 
Fluoride 21.9 mcg *
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 24 mg 2%
 
Iron 2.14 mg 12%
 
Magnesium 14 mg 4%
 
Phosphorus 52 mg 5%
 
Potassium 202 mg 4%
 
Sodium 2 mg 0%
 
Zinc 0.54 mg 4%
 
Copper 0.189 mg 9%
 
Manganese 0.158 mg 8%
 
Selenium 2.3 mcg 3%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Protein and Amino Acids Comparison

Asparagus (boiled) vs Asparagus (raw)

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein2.4g5%
 

Essential Aminos

 
Histidine0.053 g8%
 
Isoleucine0.082 g6%
 
Leucine0.14 g5%
 
Lysine0.113 g5%
 
Methionine0.034 g
 
Phenylalanine0.082 g
 
Threonine0.092 g9%
 
Tryptophan0.029 g10%
 
Valine0.125 g7%
 

Non-essential Aminos

 
Arginine0.099 g
 
Alanine0.125 g
 
Aspartate0.555 g
 
Cystine0.034 g
 
Glutamate0.255 g
 
Glycine0.101 g
 
Hydroxyproline
 
Proline0.077 g
 
Serine0.116 g
 
Tyrosine0.057 g
 
Methionine + Cystine† 0.068 g 6
 
Phenylalanine + Tyrosine† 0.139 g 13
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein2.2g4%
 

Essential Aminos

 
Histidine0.049 g7%
 
Isoleucine0.075 g5%
 
Leucine0.128 g5%
 
Lysine0.104 g5%
 
Methionine0.031 g
 
Phenylalanine0.075 g
 
Threonine0.084 g8%
 
Tryptophan0.027 g10%
 
Valine0.115 g6%
 

Non-essential Aminos

 
Arginine0.091 g
 
Alanine0.115 g
 
Aspartate0.508 g
 
Cystine0.031 g
 
Glutamate0.233 g
 
Glycine0.093 g
 
Hydroxyproline
 
Proline0.071 g
 
Serine0.106 g
 
Tyrosine0.052 g
 
Methionine + Cystine† 0.062 g 6
 
Phenylalanine + Tyrosine† 0.127 g 12
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Carbohydrates Compared

Asparagus (boiled) vs Asparagus (raw)

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates4.11g1%
 
Dietary Fiber2g8%
 
Starch0g
 
Sugars1.3g
 
Sucrose0.08g
 
Glucose0.42g
 
Fructose0.79g
 
Lactose0g
 
Maltose0g
 
Galactose0g
 
~Data not available for tilde (~) items.

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates3.88g1%
 
Dietary Fiber2.1g8%
 
Starch~
 
Sugars1.88g
 
Sucrose0.23g
 
Glucose0.65g
 
Fructose1g
 
Lactose0g
 
Maltose0g
 
Galactose0g
 
~Data not available for tilde (~) items.

Fatty Acids and Fat Comparison

Asparagus (boiled) vs Asparagus (raw)

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat0.22g0%
 
Total Omega-3 Fatty Acids0.029g
 
Total Omega-6 Fatty Acids0.076g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.048g0%
 
Arachidic Acid   [Eicosanoic Acid]0g
 
Behenic Acid   [Docosanoic Acid]0g
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]0g
 
Margaric Acid   [Heptadecanoic Acid]0g
 
Myristic Acid   [Tetradecanoic Acid]0g
 
Palmitic Acid   [Hexadecanoic Acid]0.048g
 
Pentadecanoic Acid   [Pentadecanoic Acid]0g
 
Stearic Acid   [Octadecanoic Acid]0g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]0g
 
Myristoleic Acid   [Tetradecenoic Acid]0g
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0g
 
Palmitoleic Acid   [Hexadecenoic Acid]0g
 
Pentadecenoic Acid   [Pentadecenoic Acid]0g
 

Total Polyunsaturated Fat (Good Fats)

0.105g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]0g
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]0g
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.076g
 
Linolenic Acid   [Octadecatrienoic Acid]0.029g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat0.12g0%
 
Total Omega-3 Fatty Acids0.01g
 
Total Omega-6 Fatty Acids0.04g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.04g0%
 
Arachidic Acid   [Eicosanoic Acid]0g
 
Behenic Acid   [Docosanoic Acid]0g
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]0g
 
Margaric Acid   [Heptadecanoic Acid]0g
 
Myristic Acid   [Tetradecanoic Acid]0g
 
Palmitic Acid   [Hexadecanoic Acid]0.04g
 
Pentadecanoic Acid   [Pentadecanoic Acid]0g
 
Stearic Acid   [Octadecanoic Acid]0g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]0g
 
Myristoleic Acid   [Tetradecenoic Acid]0g
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0g
 
Palmitoleic Acid   [Hexadecenoic Acid]0g
 
Pentadecenoic Acid   [Pentadecenoic Acid]0g
 

Total Polyunsaturated Fat (Good Fats)

0.05g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]0g
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]0g
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.04g
 
Linolenic Acid   [Octadecatrienoic Acid]0.01g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Caffeine, Alcohol, Phytosterols and Other Nutrients Compared

Asparagus (boiled) vs Asparagus (raw)

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water92.63g
 
Ash0.63g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water93.22g
 
Ash0.58g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.
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