Cherries vs. Asparagus
Nutrition comparison of Cherries and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cherries
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cherries and asparagus:
- Both asparagus and cherries are high in dietary fiber and potassium.
- Asparagus has 3.1 times less carbohydrates than cherry.
- Asparagus has 5.8 times less sugar than cherry.
- Asparagus has 68% less calories than cherry.
- Asparagus has more thiamin, riboflavin, niacin and folate.
- Asparagus is a great source of iron.
USDA sources for nutritional information: Cherries (Cherries, sweet, raw) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus has 68% less calories than cherry - asparagus has 20 calories per 100 grams and cherry has 63 calories.
For macronutrient ratios, cherries is much lighter in protein, much heavier in carbs and similar to asparagus for fat. Cherries has a macronutrient ratio of 6:91:3 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cherries | Asparagus | |
|---|---|---|
| Protein | 6% | 34% |
| Carbohydrates | 91% | 61% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has 3.1 times less carbohydrates than cherry - asparagus has 3.9g of total carbs per 100 grams and cherry has 16g of carbohydrates.
dietary fiber
Both asparagus and cherries are high in dietary fiber. is very similar to asparagus for dietary fiber - asparagus has 2.1g of dietary fiber per 100 grams and cherry has 2.1g of dietary fiber.
sugar
Asparagus has 5.8 times less sugar than cherry - asparagus has 1.9g of sugar per 100 grams and cherry has 12.8g of sugar.
Protein
protein
Asparagus and cherries contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and cherry has 1.1g of protein.
Fat
saturated fat
Both asparagus and cherries are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and cherry has 0.04g of saturated fat.
Vitamins
Vitamin C
Asparagus and cherries contain similar amounts of Vitamin C - asparagus has 5.6mg of Vitamin C per 100 grams and cherry has 7mg of Vitamin C.
Vitamin A
Asparagus has 11 times more Vitamin A than cherry - asparagus has 38ug of Vitamin A per 100 grams and cherry has 3ug of Vitamin A.
Vitamin E
Asparagus and cherries contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and cherry has 0.07mg of Vitamin E.
Vitamin K
Asparagus has 18 times more Vitamin K than cherry - asparagus has 41.6ug of Vitamin K per 100 grams and cherry has 2.1ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin, riboflavin, niacin and folate. Both cherries and asparagus contain significant amounts of pantothenic acid and Vitamin B6.
| Cherries | Asparagus | |
|---|---|---|
| Thiamin | 0.027 MG | 0.143 MG |
| Riboflavin | 0.033 MG | 0.141 MG |
| Niacin | 0.154 MG | 0.978 MG |
| Pantothenic acid | 0.199 MG | 0.274 MG |
| Vitamin B6 | 0.049 MG | 0.091 MG |
| Folate | 4 UG | 52 UG |
Minerals
calcium
Asparagus has 85% more calcium than cherry - asparagus has 24mg of calcium per 100 grams and cherry has 13mg of calcium.
iron
Asparagus is a great source of iron and it has 494% more iron than cherry - asparagus has 2.1mg of iron per 100 grams and cherry has 0.36mg of iron.
potassium
Both asparagus and cherries are high in potassium. Asparagus is very similar to asparagus for potassium - asparagus has 202mg of potassium per 100 grams and cherry has 222mg 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,
| Cherries | Asparagus | |
|---|---|---|
| isorhamnetin | 0.05 mg | 5.7 mg |
| kaempferol | 0.24 mg | 1.39 mg |
| myricetin | 0.05 mg | ~ |
| Quercetin | 2.29 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,
| Cherries | Asparagus | |
|---|---|---|
| beta-carotene | 38 UG | 449 UG |
| lutein + zeaxanthin | 85 UG | 710 UG |
| alpha-carotene | ~ | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cherry has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Cherries | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.01 G |
| Total | 0.026 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both cherries and asparagus contain small amounts of linoleic acid.
| Cherries | Asparagus | |
|---|---|---|
| linoleic acid | 0.027 G | 0.04 G |
| Total | 0.027 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.
Cherries 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 cherries contain more calories in 100 grams?Asparagus has 70% less calories than cherry - asparagus has 20 calories in 100g and cherry has 63 calories.
Is asparagus or cherries better for protein?
Asparagus and cherries contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and cherry has 1.1g of protein.
Does asparagus or cherries have more carbohydrates?
By weight, asparagus has 3.1 times fewer carbohydrates than cherry - asparagus has 3.9g of carbs for 100g and cherry has 16g of carbohydrates.
Does asparagus or cherries contain more potassium?
Both asparagus and cherries are high in potassium. Asparagus is very similar to asparagus for potassium - asparagus has 202mg of potassium in 100 grams and cherry has 222mg of potassium.