Compare Asparagus Nutrition Facts: A Low-Calorie Superfood Guide vs Pupusas con Frijoles: Nutrition Facts & Health Benefits
Asparagus Nutrition Facts: A Low-Calorie Superfood Guide
Vegetables
VS
Pupusas con Frijoles: Nutrition Facts & Health Benefits
Legumes
Nutrient
Food A
Food B
Protein
2.4 G
✓5.6 G
Total Fat
0 G
✓9 G
Carbs
3.5 G
✓31.5 G
Calories
18 KCAL
✓229 KCAL
Total Sugars
✓2.4 G
0 G
Fiber
2.4 G
✓5.8 G
Calcium
24 MG
✓51 MG
Iron
✓2.4 MG
1.5 MG
Potassium
202 MG
✓305 MG
Sodium
0 MG
✓305 MG
Vitamin D (D2 + D3), International Units
0 IU
0 IU
Cholesterol
0 MG
0 MG
Fatty acids, total trans
0 G
✓0.1 G
Saturated Fat
0 G
✓2.2 G
Ash
0 G
✓1.7 G
Starch
0 G
✓23.6 G
Fructose
0 G
✓0.2 G
Lactose
0 G
0 G
Galactose
0 G
0 G
Magnesium
0 MG
✓53.6 MG
Phosphorus
0 MG
✓144 MG
Copper, Cu
0 MG
✓0.1 MG
Manganese, Mn
0 MG
✓0.3 MG
Tocopherol, delta
0 MG
✓0.7 MG
Tocotrienol, gamma
0 MG
✓0.3 MG
Tocotrienol, delta
0 MG
✓0 MG
Thiamin
0 MG
✓0.1 MG
Riboflavin
0 MG
✓0 MG
Vitamin K
0 UG
✓7.4 UG
Tryptophan
0 G
✓0.1 G
Threonine
0 G
✓0.2 G
Methionine
0 G
✓0.1 G
Phenylalanine
0 G
✓0.3 G
Tyrosine
0 G
✓0.1 G
Alanine
0 G
✓0.3 G
Glutamic acid
0 G
✓1 G
Glycine
0 G
✓0.2 G
Proline
0 G
✓0.3 G
SFA 8:0
0 G
✓0 G
SFA 12:0
0 G
✓0 G
SFA 14:0
0 G
✓0.1 G
PUFA 22:6 n-3 (DHA)
0 G
✓0 G
SFA 22:0
0 G
✓0 G
PUFA 20:5 n-3 (EPA)
0 G
✓0 G
PUFA 22:5 n-3 (DPA)
0 G
✓0 G
SFA 17:0
0 G
✓0 G
SFA 24:0
0 G
✓0 G
TFA 16:1 t
0 G
✓0 G
MUFA 24:1 c
0 G
✓0 G
MUFA 18:1 c
0 G
✓2.8 G
PUFA 18:2 n-6 c,c
0 G
✓2.5 G
MUFA 22:1 c
0 G
✓0 G
MUFA 17:1
0 G
✓0 G
Fatty acids, total trans-monoenoic
0 G
✓0 G
MUFA 15:1
0 G
0 G
PUFA 18:3 n-3 c,c,c (ALA)
0 G
✓0.3 G
PUFA 20:3 n-3
0 G
✓0 G
PUFA 22:4
0 G
✓0 G
TFA 18:1 t
0 G
✓0 G
TFA 22:1 t
0 G
✓0 G
TFA 18:2 t not further defined
0 G
✓0 G
PUFA 18:2 CLAs
0 G
✓0 G
PUFA 20:2 n-6 c,c
0 G
✓0 G
MUFA 16:1 c
0 G
✓0.1 G
PUFA 18:3 n-6 c,c,c
0 G
✓0 G
PUFA 20:3 n-6
0 G
✓0 G
Sucrose
0 G
✓0.8 G
Glucose
0 G
0 G
Maltose
0 G
✓0.3 G
Water
0 G
✓52.2 G
Zinc
0 MG
✓0.9 MG
Selenium, Se
0 UG
✓7 UG
Vitamin E
0 MG
✓0.4 MG
Tocopherol, beta
0 MG
✓0 MG
Tocopherol, gamma
0 MG
✓4.1 MG
Tocotrienol, alpha
0 MG
✓0.1 MG
Tocotrienol, beta
0 MG
✓0 MG
Niacin
0 MG
✓0.9 MG
Pantothenic acid
0 MG
✓0.3 MG
Vitamin B6
0 MG
✓0.2 MG
Choline, total
0 MG
✓39.6 MG
Vitamin K (Menaquinone-4)
0 UG
✓0.8 UG
Betaine
0 MG
✓0.8 MG
Isoleucine
0 G
✓0.2 G
Leucine
0 G
✓0.5 G
Lysine
0 G
✓0.3 G
Cystine
0 G
✓0.1 G
Valine
0 G
✓0.3 G
Arginine
0 G
✓0.3 G
Histidine
0 G
✓0.2 G
Aspartic acid
0 G
✓0.6 G
Serine
0 G
✓0.3 G
SFA 4:0
0 G
✓0 G
SFA 6:0
0 G
✓0 G
SFA 10:0
0 G
✓0 G
SFA 16:0
0 G
✓1.4 G
SFA 18:0
0 G
✓0.6 G
SFA 20:0
0 G
✓0 G
PUFA 20:4
0 G
✓0 G
PUFA 18:4
0 G
0 G
MUFA 20:1
0 G
✓0.1 G
Monounsaturated Fat
0 G
✓3 G
Polyunsaturated Fat
0 G
✓2.9 G
SFA 15:0
0 G
✓0 G
PUFA 22:2
0 G
✓0 G
SFA 11:0
0 G
0 G
Nitrogen
0 G
✓0.9 G
Choline, free
0 MG
✓21.9 MG
Choline, from glycerophosphocholine
0 MG
✓1.4 MG
Choline, from phosphotidyl choline
0 MG
✓0.4 MG
Choline, from phosphocholine
0 MG
✓13.7 MG
Choline, from sphingomyelin
0 MG
✓2.3 MG
Sugars, Total
0 G
✓1.3 G
Carbohydrate, by summation
0 G
✓30.7 G
Fatty acids, total trans-dienoic
0 G
✓0 G
MUFA 14:1 c
0 G
✓0 G
MUFA 17:1 c
0 G
✓0 G
MUFA 20:1 c
0 G
✓0.1 G
PUFA 18:2 c
0 G
✓2.5 G
PUFA 18:3 c
0 G
✓0.3 G
PUFA 20:3 c
0 G
✓0 G
PUFA 20:4c
0 G
✓0 G
PUFA 20:5c
0 G
✓0 G
PUFA 22:5 c
0 G
✓0 G
PUFA 22:6 c
0 G
✓0 G
PUFA 20:2 c
0 G
✓0 G
Total fat (NLEA)
0 G
✓8.1 G
Visual Comparison
Protein2.4 G vs 5.6 G
Asparagus Nutrition Facts: A Low-Calorie Superfood GuidePupusas con Frijoles: Nutrition Facts & Health Benefits
Calories18 vs 229
Asparagus Nutrition Facts: A Low-Calorie Superfood GuidePupusas con Frijoles: Nutrition Facts & Health Benefits
Total Fat0 vs 9
Asparagus Nutrition Facts: A Low-Calorie Superfood GuidePupusas con Frijoles: Nutrition Facts & Health Benefits
Calcium24 vs 51
Asparagus Nutrition Facts: A Low-Calorie Superfood GuidePupusas con Frijoles: Nutrition Facts & Health Benefits
Comparison Verdict
If your goal is weight management or maximizing nutrient density with minimal calories, asparagus is the clear winner because it provides high fiber and essential vitamins without the caloric density. However, if you are looking for a more substantial meal to fuel physical activity or satisfy hunger, the pupusas con frijoles are a better choice as they offer a balanced combination of healthy fats and complex carbohydrates for sustained energy.