Comparing Boiled Asparagus Nutrition Tables

Asparagus is a popular vegetable known for its unique flavor and numerous health benefits. It is enjoyed by many individuals across the globe and can be cooked in various ways. One of the most common methods of preparing asparagus is boiling it. Boiled asparagus retains its nutrients, and it is essential to understand the nutritional value of this delicious vegetable. In this article, we will compare boiled asparagus nutrition tables to gain a better understanding of its health benefits.

To begin, let’s examine the nutritional content of boiled asparagus. According to the United States Department of Agriculture (USDA), 100 grams of boiled asparagus contains approximately 20 calories, 2.2 grams of protein, 3.9 grams of carbohydrates, and no fat or cholesterol. It also provides a significant amount of dietary fiber, which aids digestion and helps maintain a healthy weight.

Moreover, boiled asparagus is an excellent source of vitamins and minerals. It is particularly rich in vitamin K, which is essential for blood clotting and bone health. In fact, 100 grams of boiled asparagus can fulfill over 60% of your daily recommended intake of vitamin K. Additionally, asparagus is an abundant source of vitamin C, which plays a vital role in strengthening the immune system and promoting cell repair.

Furthermore, boiled asparagus is a great source of folate, a B-vitamin that is crucial for the production of red blood cells and DNA synthesis. It also contains vitamin A, which supports healthy vision and acts as an antioxidant, protecting the body against harmful free radicals.

Regarding minerals, boiled asparagus is high in potassium, which helps maintain proper heart and muscle function. It also contains small amounts of calcium, iron, magnesium, and phosphorus, all of which are essential for healthy bones and overall well-being.

Now, let’s compare boiled asparagus nutrition tables to gain a broader perspective. While individual nutritional values may slightly vary depending on the specific variety and cooking method, the overall nutrient content remains quite similar.

For instance, a European boiled asparagus nutrition table shows that 100 grams of cooked asparagus contains around 20 calories, 2.2 grams of protein, 3.9 grams of carbohydrates, and no fat. The vitamin and mineral composition of European boiled asparagus is also comparable to the USDA data.

A Canadian boiled asparagus nutrition table demonstrates a similar pattern, showcasing the similarities in nutrient content across different regions. It reveals that boiled asparagus contains approximately 24 calories, 2.6 grams of protein, and 4.6 grams of carbohydrates per 100 grams.

These nutrition tables highlight the consistent nutritional profile of boiled asparagus, regardless of the region or cooking style. Boiled asparagus is a low-calorie, nutrient-dense vegetable that provides an array of vitamins, minerals, and dietary fiber. Its health benefits make it a valuable addition to any balanced diet.

In conclusion, boiled asparagus is a highly nutritious food with numerous health benefits. It is low in calories and fat while being rich in vitamins, minerals, and dietary fiber. The nutritional content remains consistent across different regions and cooking methods. Whether you refer to the USDA, European, or Canadian boiled asparagus nutrition tables, you will find a vegetable packed with essential nutrients. Incorporating boiled asparagus into your meals will not only please your taste buds but also support your overall well-being.