Apple vs. Asparagus
Nutrition comparison of Apple and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and asparagus:
- Both asparagus and apple are high in dietary fiber.
- Asparagus has 4.5 times less sugar than apple.
- Asparagus has 62% less calories than apple.
- Asparagus has 72% less carbohydrates than apple.
- Asparagus has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Asparagus is a great source of iron and potassium.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus has 62% less calories than apple - asparagus has 20 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is much lighter in protein, much heavier in carbs and similar to asparagus for fat. Apple has a macronutrient ratio of 2:96:3 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Asparagus | |
|---|---|---|
| Protein | 2% | 34% |
| Carbohydrates | 96% | 61% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has 72% less carbohydrates than apple - asparagus has 3.9g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in apple comprise of 81% sugar and 19% dietary fiber.
dietary fiber
Both asparagus and apple are high in dietary fiber. Asparagus is very similar to asparagus for dietary fiber - asparagus has 2.1g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Asparagus has 4.5 times less sugar than apple - asparagus has 1.9g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Asparagus has 746% more protein than apple - asparagus has 2.2g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both asparagus and apple are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Asparagus and apple contain similar amounts of Vitamin C - asparagus has 5.6mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Asparagus has 11 times more Vitamin A than apple - asparagus has 38ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Asparagus and apple contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Asparagus has 17 times more Vitamin K than apple - asparagus has 41.6ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Apple | Asparagus | |
|---|---|---|
| Thiamin | 0.017 MG | 0.143 MG |
| Riboflavin | 0.026 MG | 0.141 MG |
| Niacin | 0.091 MG | 0.978 MG |
| Pantothenic acid | 0.061 MG | 0.274 MG |
| Vitamin B6 | 0.041 MG | 0.091 MG |
| Folate | 3 UG | 52 UG |
Minerals
calcium
Asparagus has 300% more calcium than apple - asparagus has 24mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Asparagus is a great source of iron and it has 16 times more iron than apple - asparagus has 2.1mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Asparagus is a great source of potassium and it has 89% more potassium than apple - asparagus has 202mg of potassium per 100 grams and apple has 107mg 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,
| Apple | Asparagus | |
|---|---|---|
| luteolin | 0.12 mg | ~ |
| kaempferol | 0.14 mg | 1.39 mg |
| Quercetin | 4.01 mg | 13.98 mg |
| isorhamnetin | ~ | 5.7 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,
| Apple | Asparagus | |
|---|---|---|
| beta-carotene | 27 UG | 449 UG |
| lutein + zeaxanthin | 29 UG | 710 UG |
| alpha-carotene | ~ | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both apple and asparagus contain small amounts of alpha linoleic acid (ALA).
| Apple | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.01 G |
| Total | 0.009 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both apple and asparagus contain small amounts of linoleic acid.
| Apple | Asparagus | |
|---|---|---|
| linoleic acid | 0.043 G | 0.04 G |
| Total | 0.043 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.
Apple 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 apple contain more calories in 100 grams?Asparagus has 60% less calories than apple - asparagus has 20 calories in 100g and apple has 52 calories.
Is asparagus or apple better for protein?
Asparagus has 750% more protein than apple - asparagus has 2.2g of protein per 100 grams and apple has 0.26g of protein.
Does asparagus or apple have more carbohydrates?
By weight, asparagus has 70% fewer carbohydrates than apple - asparagus has 3.9g of carbs for 100g and apple has 13.8g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in apple comprise of 80% sugar and 20% dietary fiber.