Blueberry vs. Asparagus
Nutrition comparison of Blueberry and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and asparagus:
- Both asparagus and blueberry are high in dietary fiber.
- Asparagus has 4.3 times less sugar than blueberry.
- Asparagus has 65% less calories than blueberry.
- Asparagus has 73% less carbohydrates than blueberry.
- Asparagus has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Asparagus is a great source of iron and potassium.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus has 65% less calories than blueberry - asparagus has 20 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is much lighter in protein, much heavier in carbs and similar to asparagus for fat. Blueberry has a macronutrient ratio of 5:91:5 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Asparagus | |
|---|---|---|
| Protein | 5% | 34% |
| Carbohydrates | 91% | 61% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has 73% less carbohydrates than blueberry - asparagus has 3.9g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both asparagus and blueberry 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 blueberry has 2.4g of dietary fiber.
sugar
Asparagus has 4.3 times less sugar than blueberry - asparagus has 1.9g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Asparagus and blueberry contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both asparagus and blueberry are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Blueberry has 73% more Vitamin C than asparagus - asparagus has 5.6mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Asparagus has 11 times more Vitamin A than blueberry - asparagus has 38ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Asparagus and blueberry contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Asparagus has 116% more Vitamin K than blueberry - asparagus has 41.6ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both blueberry and asparagus contain significant amounts of Vitamin B6.
| Blueberry | Asparagus | |
|---|---|---|
| Thiamin | 0.037 MG | 0.143 MG |
| Riboflavin | 0.041 MG | 0.141 MG |
| Niacin | 0.418 MG | 0.978 MG |
| Pantothenic acid | 0.124 MG | 0.274 MG |
| Vitamin B6 | 0.052 MG | 0.091 MG |
| Folate | 6 UG | 52 UG |
Minerals
calcium
Asparagus has 300% more calcium than blueberry - asparagus has 24mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Asparagus is a great source of iron and it has 664% more iron than blueberry - asparagus has 2.1mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Asparagus is a great source of potassium and it has 162% more potassium than blueberry - asparagus has 202mg of potassium per 100 grams and blueberry has 77mg 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, blueberry has more myricetin than asparagus per 100 grams, however, asparagus contains more isorhamnetin than blueberry per 100 grams. Both blueberry and asparagus contain significant amounts of kaempferol and quercetin.
| Blueberry | Asparagus | |
|---|---|---|
| luteolin | 0.2 mg | ~ |
| kaempferol | 1.66 mg | 1.39 mg |
| myricetin | 1.3 mg | ~ |
| Quercetin | 7.67 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,
| Blueberry | Asparagus | |
|---|---|---|
| beta-carotene | 32 UG | 449 UG |
| lutein + zeaxanthin | 80 UG | 710 UG |
| alpha-carotene | ~ | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blueberry has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Blueberry | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.01 G |
| Total | 0.058 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, blueberry has more linoleic acid than asparagus per 100 grams.
| Blueberry | Asparagus | |
|---|---|---|
| linoleic acid | 0.088 G | 0.04 G |
| Total | 0.088 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.
Blueberry 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 blueberry contain more calories in 100 grams?Asparagus has 70% less calories than blueberry - asparagus has 20 calories in 100g and blueberry has 57 calories.
Is asparagus or blueberry better for protein?
Asparagus and blueberry contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and blueberry has 0.74g of protein.
Does asparagus or blueberry have more carbohydrates?
By weight, asparagus has 70% fewer carbohydrates than blueberry - asparagus has 3.9g of carbs for 100g and blueberry has 14.5g of carbohydrates.