Almonds vs. Asparagus
Nutrition comparison of Almonds and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and asparagus:
- Both asparagus and almonds are high in dietary fiber, iron and potassium.
- Almond has more riboflavin and niacin.
- Almond is an excellent source of Vitamin E, calcium and protein.
- Asparagus has 4.5 times less carbohydrates than almond.
- Asparagus has signficantly less saturated fat than almond.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and asparagus has 97% less calories than almond - asparagus has 20 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is lighter in protein, much lighter in carbs and much heavier in fat compared to asparagus per calorie. Almonds has a macronutrient ratio of 14:14:73 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Asparagus | |
|---|---|---|
| Protein | 14% | 34% |
| Carbohydrates | 14% | 61% |
| Fat | 73% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has 4.5 times less carbohydrates than almond - asparagus has 3.9g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both asparagus and almonds are high in dietary fiber. Almond has 495% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Asparagus and almonds contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 861% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Asparagus has signficantly less saturated fat than almond - asparagus has 0.04g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and asparagus are low in trans fat - almond has 0.02g of trans fat per 100 grams and asparagus does not contain significant amounts.
Vitamins
Vitamin C
Asparagus has more Vitamin C than almond - asparagus has 5.6mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Asparagus has more Vitamin A than almond - asparagus has 38ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 21 times more Vitamin E than asparagus - asparagus has 1.1mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Asparagus has more Vitamin K than almond - asparagus has 41.6ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more riboflavin and niacin. Both almonds and asparagus contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Almonds | Asparagus | |
|---|---|---|
| Thiamin | 0.205 MG | 0.143 MG |
| Riboflavin | 1.138 MG | 0.141 MG |
| Niacin | 3.618 MG | 0.978 MG |
| Pantothenic acid | 0.471 MG | 0.274 MG |
| Vitamin B6 | 0.137 MG | 0.091 MG |
| Folate | 44 UG | 52 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 10 times more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Both asparagus and almonds are high in iron. Almond has 73% more iron than asparagus - asparagus has 2.1mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both asparagus and almonds are high in potassium. Almond has 263% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and almond has 733mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
| Almonds | Asparagus | |
|---|---|---|
| isorhamnetin | 2.64 mg | 5.7 mg |
| kaempferol | 0.39 mg | 1.39 mg |
| Quercetin | 0.36 mg | 13.98 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Almonds | Asparagus | |
|---|---|---|
| beta-carotene | 1 UG | 449 UG |
| lutein + zeaxanthin | 1 UG | 710 UG |
| alpha-carotene | ~ | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both almonds and asparagus contain small amounts of alpha linoleic acid (ALA).
| Almonds | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.01 G |
| Total | 0.003 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than asparagus per 100 grams.
| Almonds | Asparagus | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 0.04 G |
| Total | 12.326 G | 0.04 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Almonds g
()
|
Daily Values (%) |
Asparagus g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does asparagus or almonds contain more calories in 100 grams?Almond is high in calories and asparagus has 100% less calories than almond - asparagus has 20 calories in 100g and almond has 579 calories.
Is asparagus or almonds better for protein?
Almond is a fantastic source of protein and it has 860% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and almond has 21.2g of protein.
Does asparagus or almonds have more carbohydrates?
By weight, asparagus has 4.5 times fewer carbohydrates than almond - asparagus has 3.9g of carbs for 100g and almond has 21.6g of carbohydrates.
Does asparagus or almonds contain more calcium?
Almond is a rich source of calcium and it has 10 times more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and almond has 269mg of calcium.
Does asparagus or almonds contain more iron?
Both asparagus and almonds are high in iron. Almond has 70% more iron than asparagus - asparagus has 2.1mg of iron in 100 grams and almond has 3.7mg of iron.
Does asparagus or almonds contain more potassium?
Both asparagus and almonds are high in potassium. Almond has 260% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and almond has 733mg of potassium.