Asparagus
Vegetables 9 variants
Asparagus is consistently high in these nutrients across all variants, regardless of preparation or processing.
Vitamin K > 91% Folate > 77%
Select a nutrient to see how the 9 variants compare.
| Variant | Protein (g) | All foods |
|---|---|---|
| frozen, unprepared | 3.2 | > 28% |
| frozen, cooked, boiled, drained, with salt | 3.0 | > 26% |
| frozen, cooked, boiled, drained, without salt | 3.0 | > 26% |
| cooked, boiled, drained | 2.4 | > 23% |
| cooked, boiled, drained, with salt | 2.4 | > 23% |
| raw | 2.2 | > 21% |
| canned, drained solids | 2.1 | > 21% |
| canned, no salt added, solids and liquids | 1.8 | > 18% |
| canned, regular pack, solids and liquids | 1.8 | > 18% |
| Variant | Iron (mg) | All foods |
|---|---|---|
| raw | 2.1 | > 69% |
| canned, drained solids | 1.8 | > 62% |
| cooked, boiled, drained | 0.9 | > 38% |
| cooked, boiled, drained, with salt | 0.9 | > 38% |
| frozen, unprepared | 0.7 | > 31% |
| canned, no salt added, solids and liquids | 0.6 | > 26% |
| canned, regular pack, solids and liquids | 0.6 | > 26% |
| frozen, cooked, boiled, drained, with salt | 0.6 | > 25% |
| frozen, cooked, boiled, drained, without salt | 0.6 | > 25% |
| Variant | Magnesium (mg) | All foods |
|---|---|---|
| cooked, boiled, drained | 14.0 | > 27% |
| cooked, boiled, drained, with salt | 14.0 | > 26% |
| frozen, unprepared | 14.0 | > 27% |
| raw | 14.0 | > 27% |
| canned, drained solids | 10.0 | > 17% |
| frozen, cooked, boiled, drained, with salt | 10.0 | > 17% |
| frozen, cooked, boiled, drained, without salt | 10.0 | > 17% |
| canned, no salt added, solids and liquids | 9.0 | > 14% |
| canned, regular pack, solids and liquids | 9.0 | > 14% |
| Variant | Zinc (mg) | All foods |
|---|---|---|
| cooked, boiled, drained | 0.6 | > 36% |
| cooked, boiled, drained, with salt | 0.6 | > 36% |
| frozen, unprepared | 0.6 | > 36% |
| raw | 0.5 | > 34% |
| canned, no salt added, solids and liquids | 0.5 | > 30% |
| canned, regular pack, solids and liquids | 0.5 | > 30% |
| frozen, cooked, boiled, drained, with salt | 0.4 | > 28% |
| frozen, cooked, boiled, drained, without salt | 0.4 | > 28% |
| canned, drained solids | 0.4 | > 27% |
| Variant | Calcium (mg) | All foods |
|---|---|---|
| frozen, unprepared | 25.0 | > 55% |
| raw | 24.0 | > 54% |
| cooked, boiled, drained | 23.0 | > 53% |
| cooked, boiled, drained, with salt | 23.0 | > 53% |
| frozen, cooked, boiled, drained, with salt | 18.0 | > 46% |
| frozen, cooked, boiled, drained, without salt | 18.0 | > 45% |
| canned, drained solids | 16.0 | > 41% |
| canned, no salt added, solids and liquids | 15.0 | > 39% |
| canned, regular pack, solids and liquids | 15.0 | > 39% |
| Variant | Potassium (mg) | All foods |
|---|---|---|
| frozen, unprepared | 253.0 | > 53% |
| cooked, boiled, drained | 224.0 | > 46% |
| cooked, boiled, drained, with salt | 224.0 | > 46% |
| raw | 202.0 | > 41% |
| canned, drained solids | 172.0 | > 33% |
| canned, no salt added, solids and liquids | 172.0 | > 33% |
| canned, regular pack, solids and liquids | 172.0 | > 33% |
| frozen, cooked, boiled, drained, with salt | 172.0 | > 33% |
| frozen, cooked, boiled, drained, without salt | 172.0 | > 33% |
| Variant | Phosphorus (mg) | All foods |
|---|---|---|
| frozen, unprepared | 64.0 | > 27% |
| cooked, boiled, drained | 54.0 | > 24% |
| cooked, boiled, drained, with salt | 54.0 | > 24% |
| raw | 52.0 | > 24% |
| frozen, cooked, boiled, drained, with salt | 49.0 | > 23% |
| frozen, cooked, boiled, drained, without salt | 49.0 | > 23% |
| canned, drained solids | 43.0 | > 21% |
| canned, no salt added, solids and liquids | 38.0 | > 19% |
| canned, regular pack, solids and liquids | 38.0 | > 19% |
| Variant | Dietary Fiber (g) | All foods |
|---|---|---|
| raw | 2.1 | > 49% |
| cooked, boiled, drained | 2.0 | > 48% |
| cooked, boiled, drained, with salt | 2.0 | > 47% |
| frozen, unprepared | 1.9 | > 45% |
| canned, drained solids | 1.6 | > 38% |
| frozen, cooked, boiled, drained, with salt | 1.6 | > 38% |
| frozen, cooked, boiled, drained, without salt | 1.6 | > 38% |
| canned, no salt added, solids and liquids | 1.0 | > 22% |
| canned, regular pack, solids and liquids | 1.0 | > 23% |
| Variant | Vitamin C (mg) | All foods |
|---|---|---|
| frozen, unprepared | 31.8 | > 87% |
| frozen, cooked, boiled, drained, with salt | 24.4 | > 82% |
| frozen, cooked, boiled, drained, without salt | 24.4 | > 82% |
| canned, drained solids | 18.4 | > 77% |
| canned, no salt added, solids and liquids | 16.5 | > 75% |
| canned, regular pack, solids and liquids | 16.5 | > 75% |
| cooked, boiled, drained | 7.7 | > 61% |
| cooked, boiled, drained, with salt | 7.7 | > 61% |
| raw | 5.6 | > 56% |
| Variant | Vitamin E (mg) | All foods |
|---|---|---|
| cooked, boiled, drained | 1.5 | > 85% |
| cooked, boiled, drained, with salt | 1.5 | > 85% |
| canned, drained solids | 1.2 | > 82% |
| frozen, cooked, boiled, drained, with salt | 1.2 | > 82% |
| frozen, cooked, boiled, drained, without salt | 1.2 | > 82% |
| canned, regular pack, solids and liquids | 1.2 | > 81% |
| raw | 1.1 | > 81% |
| canned, no salt added, solids and liquids | 0.3 | > 45% |
| frozen, unprepared | trace | n/a |
| Variant | Folate (µg) | All foods |
|---|---|---|
| frozen, unprepared | 191.0 | > 94% |
| cooked, boiled, drained | 149.0 | > 93% |
| cooked, boiled, drained, with salt | 149.0 | > 92% |
| frozen, cooked, boiled, drained, with salt | 135.0 | > 91% |
| frozen, cooked, boiled, drained, without salt | 135.0 | > 91% |
| canned, drained solids | 96.0 | > 86% |
| canned, no salt added, solids and liquids | 85.0 | > 84% |
| canned, regular pack, solids and liquids | 85.0 | > 84% |
| raw | 52.0 | > 77% |
| Variant | Choline (mg) | All foods |
|---|---|---|
| cooked, boiled, drained | 26.1 | > 48% |
| cooked, boiled, drained, with salt | 26.1 | > 48% |
| canned, drained solids | 21.4 | > 44% |
| frozen, cooked, boiled, drained, with salt | 20.9 | > 44% |
| frozen, cooked, boiled, drained, without salt | 20.9 | > 44% |
| raw | 16.0 | > 37% |
| canned, no salt added, solids and liquids | trace | n/a |
| canned, regular pack, solids and liquids | trace | n/a |
| frozen, unprepared | trace | n/a |
All foods Per 100g · USDA FoodData Central