Asparagus Can Be Found Growing Wild
Asparagus is a delicious early vegetable
that can be found growing wild along in large parts of
the country. It is a perennial that grows in dense beds
and when well established can be harvested for a hundred
years or more. The shoots are harvested in early
spring, making it the earliest harvest of garden
vegetables.
Asparagus may be eaten raw and it is also delicious
cooked as a side dish or in soup. It is high in folic
acid content and low in calories, providing less than 4
calories for each spear. It is high in potassium and folacin and is a good source of vitamin B6 and thiamin.
It also is a very rich source for rutin which
strengthens the wall of capillaries. Asparagus also
supplies some iron, calcium, and vitamins A and C.
R.B.
Asparagus, Raw, One Cup
| Nutrient
|
Units
|
1.00 X 1 cup
-------
134g
|
| Proximates
|
| Water
|
g
|
124.91
|
| Energy
|
kcal
|
27
|
| Energy
|
kj
|
114
|
| Protein
|
g
|
2.95
|
| Total lipid (fat)
|
g
|
0.16
|
| Ash
|
g
|
0.78
|
| Carbohydrate, by difference
|
g
|
5.20
|
| Fiber, total dietary
|
g
|
2.8
|
| Sugars, total
|
g
|
2.52
|
| Sucrose
|
g
|
0.31
|
| Glucose (dextrose)
|
g
|
0.87
|
| Fructose
|
g
|
1.34
|
| Lactose
|
g
|
0.00
|
| Maltose
|
g
|
0.00
|
| Galactose
|
g
|
0.00
|
| Minerals
|
| Calcium, Ca
|
mg
|
32
|
| Iron, Fe
|
mg
|
2.87
|
| Magnesium, Mg
|
mg
|
19
|
| Phosphorus, P
|
mg
|
70
|
| Potassium, K
|
mg
|
271
|
| Sodium, Na
|
mg
|
3
|
| Zinc, Zn
|
mg
|
0.72
|
| Copper, Cu
|
mg
|
0.253
|
| Manganese, Mn
|
mg
|
0.212
|
| Selenium, Se
|
mcg
|
3.1
|
| Vitamins
|
| Vitamin C, total ascorbic acid
|
mg
|
7.5
|
| Thiamin
|
mg
|
0.192
|
| Riboflavin
|
mg
|
0.189
|
| Niacin
|
mg
|
1.311
|
| Pantothenic acid
|
mg
|
0.367
|
| Vitamin B-6
|
mg
|
0.122
|
| Folate, total
|
mcg
|
70
|
| Folic acid
|
mcg
|
0
|
| Folate, food
|
mcg
|
70
|
| Folate, DFE
|
mcg_DFE
|
70
|
| Vitamin B-12
|
mcg
|
0.00
|
| Vitamin B-12, added
|
mcg
|
0.00
|
| Vitamin A, IU
|
IU
|
1013
|
| Vitamin A, RAE
|
mcg_RAE
|
51
|
| Retinol
|
mcg
|
0
|
| Vitamin E (alpha-tocopherol)
|
mg
|
1.51
|
| Vitamin E, added
|
mg
|
0.00
|
| Tocopherol, beta
|
mg
|
0.00
|
| Tocopherol, gamma
|
mg
|
0.12
|
| Tocopherol, delta
|
mg
|
0.00
|
| Vitamin K (phylloquinone)
|
mcg
|
55.7
|
| Lipids
|
| Fatty acids, total saturated
|
g
|
0.062
|
| 4:0
|
g
|
0.000
|
| 6:0
|
g
|
0.000
|
| 8:0
|
g
|
0.000
|
| 10:0
|
g
|
0.000
|
| 12:0
|
g
|
0.000
|
| 14:0
|
g
|
0.000
|
| 15:0
|
g
|
0.000
|
| 16:0
|
g
|
0.054
|
| 17:0
|
g
|
0.000
|
| 18:0
|
g
|
0.000
|
| 20:0
|
g
|
0.000
|
| 22:0
|
g
|
0.000
|
| 24:0
|
g
|
0.000
|
| Fatty acids, total monounsaturated
|
g
|
0.008
|
| 14:1
|
g
|
0.000
|
| 15:1
|
g
|
0.000
|
| 16:1 undifferentiated
|
g
|
0.000
|
| 17:1
|
g
|
0.000
|
| 18:1 undifferentiated
|
g
|
0.000
|
| 20:1
|
g
|
0.000
|
| 22:1 undifferentiated
|
g
|
0.000
|
| Fatty acids, total polyunsaturated
|
g
|
0.118
|
| 18:2 undifferentiated
|
g
|
0.054
|
| 18:3 undifferentiated
|
g
|
0.013
|
| 18:4
|
g
|
0.000
|
| 20:2 n-6 c,c
|
g
|
0.000
|
| 20:3 undifferentiated
|
g
|
0.000
|
| 20:4 undifferentiated
|
g
|
0.000
|
| 20:5 n-3
|
g
|
0.000
|
| 22:5 n-3
|
g
|
0.000
|
| 22:6 n-3
|
g
|
0.000
|
| Cholesterol
|
mg
|
0
|
| Phytosterols
|
mg
|
32
|
| Amino acids
|
| Tryptophan
|
g
|
0.029
|
| Threonine
|
g
|
0.086
|
| Isoleucine
|
g
|
0.113
|
| Leucine
|
g
|
0.133
|
| Lysine
|
g
|
0.145
|
| Methionine
|
g
|
0.029
|
| Cystine
|
g
|
0.036
|
| Phenylalanine
|
g
|
0.072
|
| Tyrosine
|
g
|
0.048
|
| Valine
|
g
|
0.118
|
| Arginine
|
g
|
0.143
|
| Histidine
|
g
|
0.047
|
| Alanine
|
g
|
0.143
|
| Aspartic acid
|
g
|
0.355
|
| Glutamic acid
|
g
|
0.501
|
| Glycine
|
g
|
0.099
|
| Proline
|
g
|
0.162
|
| Serine
|
g
|
0.117
|
| Other
|
| Alcohol, ethyl
|
g
|
0.0
|
| Caffeine
|
mg
|
0
|
| Theobromine
|
mg
|
0
|
| Carotene, beta
|
mcg
|
602
|
| Carotene, alpha
|
mcg
|
12
|
| Cryptoxanthin, beta
|
mcg
|
0
|
| Lycopene
|
mcg
|
0
|
| Lutein + zeaxanthin
|
mcg
|
951
|
USDA National Nutrient Database
for Standard Reference, Release 18 (2005)
|
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