Quick Summary
When to Choose Red Bell Peppers
Choose Red Bell Peppers for more vitamin C (128mg vs 6.7mg), more vitamin A (126µg vs 60µg), and more fiber (2.1g vs 1.6g) per 100g.
When to Choose Asparagus (Cooked)
Choose Asparagus (Cooked) for more vitamin K (51µg vs 5µg) and more folate (149µg vs 46µg) per 100g. It is also lower in calories (22 vs 31 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Red Bell Peppers | Asparagus (Cooked) | Winner |
|---|---|---|---|
| Calories | 30.9 | 22.2 | 🏆 Asparagus (Cooked) |
| Carbohydrates | 6g | 4.1g | |
| Fiber | 2.1g | 1.6g | 🏆 Red Bell Peppers |
Key Vitamins & Minerals
Folate (Vitamin B9)
🏆 Asparagus (Cooked) has 3.2x more
Vitamin A
🏆 Red Bell Peppers has 2.1x more
Vitamin C
🏆 Red Bell Peppers has 19.1x more
Vitamin K
🏆 Asparagus (Cooked) has 10.2x more
Health Benefits Comparison
Red Bell Peppers Benefits
- More vitamin C than oranges (190mg per pepper)
- Rich in beta-carotene and lycopene
- Supports eye health with lutein and zeaxanthin
- Anti-inflammatory properties
- Low calorie, high fiber
Asparagus (Cooked) Benefits
- Exceptionally high in folate (67% DV) for cell division
- Rich in vitamin K (91% DV) for blood clotting and bones
- Provides vitamin A (18% DV) for vision and immunity
- Good vitamin C source (13% DV)
- Contains inulin fiber feeding beneficial gut bacteria
Practical Considerations
💰 Cost
Red Bell Peppers: Moderate
Asparagus (Cooked): Moderate
🕒 Preparation
Red Bell Peppers: Easy
Asparagus (Cooked): Easy
📦 Storage
Red Bell Peppers: Refrigerate
Asparagus (Cooked): Refrigerate
🍽️ Versatility
Red Bell Peppers: Very versatile
Asparagus (Cooked): Very versatile
The Bottom Line
Both Red Bell Peppers and Asparagus (Cooked) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Red Bell Peppers if: Choose Red Bell Peppers for more vitamin C (128mg vs 6.7mg), more vitamin A (126µg vs 60µg), and more fiber (2.1g vs 1.6g) per 100g.
Choose Asparagus (Cooked) if: Choose Asparagus (Cooked) for more vitamin K (51µg vs 5µg) and more folate (149µg vs 46µg) per 100g. It is also lower in calories (22 vs 31 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Red Bell Peppers and Asparagus (Cooked) in Nutrivio
Compare how Red Bell Peppers and Asparagus (Cooked) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
