Almond Butter vs. Asparagus
Nutrition comparison of Almond Butter and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond butter
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond butter and asparagus:
- Both asparagus and almond butter are high in dietary fiber, iron and potassium.
- Almond butter is an excellent source of Vitamin E, calcium and protein.
- Asparagus has 3.8 times less carbohydrates than almond butter.
- Asparagus has 70% less sugar than almond butter.
- Asparagus has more thiamin, however, almond butter contains more riboflavin and niacin.
USDA sources for nutritional information: Almond Butter (Nuts, almond butter, plain, with salt added) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond butter is high in calories and asparagus has 97% less calories than almond butter - asparagus has 20 calories per 100 grams and almond butter has 614 calories.
For macronutrient ratios, almond butter is much lighter in protein, much lighter in carbs and much heavier in fat compared to asparagus per calorie. Almond butter has a macronutrient ratio of 13:11:76 and for asparagus, 35:62:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Butter | Asparagus | |
|---|---|---|
| Protein | 13% | 35% |
| Carbohydrates | 11% | 62% |
| Fat | 76% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has 3.8 times less carbohydrates than almond butter - asparagus has 3.9g of total carbs per 100 grams and almond butter has 18.8g of carbohydrates.
dietary fiber
Both asparagus and almond butter are high in dietary fiber. Almond butter has 390% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and almond butter has 10.3g of dietary fiber.
sugar
Asparagus has 70% less sugar than almond butter - asparagus has 1.9g of sugar per 100 grams and almond butter has 6.3g of sugar.
Protein
protein
Almond butter is an excellent source of protein and it has 853% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and almond butter has 21g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and asparagus has 99% less saturated fat than almond butter - asparagus has 0.04g of saturated fat per 100 grams and almond butter has 6.6g of saturated fat.
Vitamins
Vitamin C
Asparagus has more Vitamin C than almond butter - asparagus has 5.6mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.
Vitamin A
Asparagus has more Vitamin A than almond butter - asparagus has 38ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 20 times more Vitamin E than asparagus - asparagus has 1.1mg of Vitamin E per 100 grams and almond butter has 24.2mg of Vitamin E.
Vitamin K
Asparagus has more Vitamin K than almond butter - asparagus has 41.6ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
Asparagus has more thiamin, however, almond butter contains more riboflavin and niacin. Both almond butter and asparagus contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Almond Butter | Asparagus | |
|---|---|---|
| Thiamin | 0.041 MG | 0.143 MG |
| Riboflavin | 0.939 MG | 0.141 MG |
| Niacin | 3.155 MG | 0.978 MG |
| Pantothenic acid | 0.318 MG | 0.274 MG |
| Vitamin B6 | 0.103 MG | 0.091 MG |
| Folate | 53 UG | 52 UG |
Minerals
calcium
Almond butter is an excellent source of calcium and it has 13 times more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and almond butter has 347mg of calcium.
iron
Both asparagus and almond butter are high in iron. Almond butter has 63% more iron than asparagus - asparagus has 2.1mg of iron per 100 grams and almond butter has 3.5mg of iron.
potassium
Both asparagus and almond butter are high in potassium. Almond butter has 270% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and almond butter has 748mg of potassium.
Antioxidants and Phytonutrients
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,
| Almond Butter | 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 almond butter and asparagus contain small amounts of alpha linoleic acid (ALA).
| Almond Butter | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.01 G |
| Total | 0.007 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than asparagus per 100 grams.
| Almond Butter | Asparagus | |
|---|---|---|
| other omega 6 | 0.011 G | ~ |
| linoleic acid | 13.605 G | 0.04 G |
| Total | 13.616 G | 0.04 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Almond Butter or Asparagus .
Note: The specific food items compared are: Almond Butter (Nuts, almond butter, plain, with salt added) and Asparagus (Asparagus, raw) .
Almond Butter 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 almond butter contain more calories in 100 grams?Almond butter is high in calories and asparagus has 100% less calories than almond butter - asparagus has 20 calories in 100g and almond butter has 614 calories.
Is asparagus or almond butter better for protein?
Almond butter is a fantastic source of protein and it has 850% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and almond butter has 21g of protein.
Does asparagus or almond butter have more carbohydrates?
By weight, asparagus has 3.8 times fewer carbohydrates than almond butter - asparagus has 3.9g of carbs for 100g and almond butter has 18.8g of carbohydrates.
Does asparagus or almond butter contain more calcium?
Almond butter is a rich source of calcium and it has 13 times more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and almond butter has 347mg of calcium.
Does asparagus or almond butter contain more iron?
Both asparagus and almond butter are high in iron. Almond butter has 60% more iron than asparagus - asparagus has 2.1mg of iron in 100 grams and almond butter has 3.5mg of iron.
Does asparagus or almond butter contain more potassium?
Both asparagus and almond butter are high in potassium. Almond butter has 270% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and almond butter has 748mg of potassium.