Nutrient Comparison: Cooked Asparagus VS Asparagus per 14 oz
Compare the macro and micronutrient content in 14 oz of Cooked Asparagus versus 14 oz of Asparagus to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Cooked Asparagus vs Asparagus:
- 14 ounces of Cooked Asparagus have 1.3 times more Vitamin A, 2.9 times more Vitamin B9, 1.4 times more Vitamin C, 1.3 times more Vitamin E and 1.2 times more Vitamin K than Asparagus.
- Both Cooked Asparagus and Asparagus provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 14 ounces.
- Both Boiled and Drained Asparagus as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Cooked Asparagus vs Asparagus:
- 14 ounces of Cooked Asparagus have 2.7 times more Selenium than Asparagus.
- While 14 oz of Raw Asparagus contain 2.4 times more Iron than Boiled and Drained Asparagus.
- Both Cooked Asparagus and Asparagus contain similar levels of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Raw Asparagus contain 1.4 times more Sugars than Boiled and Drained Asparagus.
- Both Cooked Asparagus and Asparagus offer comparable quantities of Carbohydrate, Fiber and Protein per 14 ounces.
- Both Boiled and Drained Asparagus as well as Raw Asparagus provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.