Nutrition facts: asparagus
| Nutrients (units) / 100 g | Cooked* | Raw |
|---|---|---|
| Energy (kcal) | 22 | 20 |
| Water (g) | 92,63 | 93,22 |
| Protein (g) | 2,4 | 2,2 |
| Lysine (g) | 0,113 | 0,104 |
| Cystine (g) | 0,034 | 0,031 |
| Methionine (g) | 0,034 | 0,031 |
| Fats (g) | 0,22 | 0,12 |
| Monounsaturates (g) | 0 | 0 |
| Oleic acid (g) | 0 | 0 |
| Polyunsaturates (g) | 0,105 | 0,05 |
| Linoleic acid (g) | 0,076 | 0,04 |
| Alpha-linolenic acid (g) | 0,029 | 0,01 |
| Saturates (g) | 0,048 | 0,04 |
| Trans fats (g) | ||
| Carbohydrates (g) | 4,11 | 3,88 |
| Sugars (g) | 1,3 | 1,88 |
| Fructose (g) | 0,79 | 1 |
| Glucose (g) | 0,42 | 0,65 |
| Maltose (g) | 0 | 0 |
| Sucrose (g) | 0,08 | 0,23 |
| Fibre (g) | 2 | 2,1 |
| Alcohol (g) | 0 | 0 |
| Phytosterols (mg) | 24 | |
| Potassium, K (mg) | 224 | 202 |
| Sodium, Na (mg) | 14 | 2 |
| Calcium, Ca (mg) | 23 | 24 |
| Phosphorus, P (mg) | 54 | 52 |
| Magnesium, Mg (mg) | 14 | 14 |
| Iron, Fe (mg) | 0,91 | 2,14 |
| Zinc, Zn (mg) | 0,6 | 0,54 |
| Copper, Cu (mg) | 0,165 | 0,189 |
| Manganese, Mn (mg) | 0,154 | 0,158 |
| Selenium, Se (µg) | 6,1 | 2,3 |
| Vitamin A, RAE (µg) | 50 | 38 |
| Thiamin (mg) | 0,162 | 0,143 |
| Riboflavin (mg) | 0,139 | 0,141 |
| Niacin (mg) | 1,084 | 0,978 |
| Pantothenic acid (mg) | 0,225 | 0,274 |
| Vitamin B-6 (mg) | 0,079 | 0,091 |
| Folate, DFE (µg) | 149 | 52 |
| Vitamin C (mg) | 7,7 | 5,6 |
| Vitamin E (mg) | 1,5 | 1,13 |
| Vitamin K1 (µg) | 50,6 | 41,6 |
*Cooked: boiled and drained (without salt)
Source: USDA nutrient database (January 2013)