Lets compare vitamin content per 100 grams of Almonds vs Cooked Asparagus:
Almonds have 1.3 times more Vitamin B1, 8.2 times more Vitamin B2, 3.3 times more Vitamin B3, 2.1 times more Vitamin B5, 1.7 times more Vitamin B6 and 17.1 times more Vitamin E than Boiled and Drained Asparagus.
While Boiled and Drained Asparagus contain more Vitamin A, 3.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
Both Almonds as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Almonds vs Cooked Asparagus:
Almonds have 11.7 times more Calcium, 6.2 times more Copper, 4.1 times more Iron, 19.3 times more Magnesium, 14.1 times more Manganese, 8.9 times more Phosphorus, 3.3 times more Potassium and 5.2 times more Zinc than Boiled and Drained Asparagus.
While Boiled and Drained Asparagus contain 1.5 times more Selenium and 21 times more Water than Almonds.
Comparison of macro-nutrients per 100 grams:
Almonds have 26.3 times more Energy, 227 times more Fat, 79.2 times more Saturated Fat, 162.2 times more Omega 6, 5.2 times more Carbohydrate, 3.3 times more Sugars, 6.3 times more Fiber and 8.8 times more Protein than Boiled and Drained Asparagus.
While Boiled and Drained Asparagus contain 9.7 times more Omega 3 and 7.2 times more Fructose than Almonds.
Both Almonds as well as Boiled and Drained Asparagus have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.