Egg Noodles vs. Asparagus
Nutrition comparison of Cooked Egg Noodles and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
egg noodles
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg noodles and asparagus:
- Asparagus has signficantly less carbohydrates than egg noodle.
- Asparagus is a great source of dietary fiber, iron and potassium.
- Egg noodle has more niacin and Vitamin B12.
USDA sources for nutritional information: Egg Noodles (Noodles, egg, cooked, enriched, with added salt) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg noodle is high in calories and asparagus has 86% less calories than egg noodle - asparagus has 20 calories per 100 grams and egg noodle has 138 calories.
For macronutrient ratios, egg noodles is much lighter in protein, heavier in carbs and heavier in fat compared to asparagus per calorie. Egg noodles has a macronutrient ratio of 13:73:14 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Noodles | Asparagus | |
|---|---|---|
| Protein | 13% | 34% |
| Carbohydrates | 73% | 61% |
| Fat | 14% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has signficantly less carbohydrates than egg noodle - asparagus has 3.9g of total carbs per 100 grams and egg noodle has 25.2g of carbohydrates.
dietary fiber
Asparagus is a great source of dietary fiber and it has 75% more dietary fiber than egg noodle - asparagus has 2.1g of dietary fiber per 100 grams and egg noodle has 1.2g of dietary fiber.
sugar
Asparagus and egg noodles contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and egg noodle has 0.4g of sugar.
Protein
protein
Egg noodle has 106% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and egg noodle has 4.5g of protein.
Fat
saturated fat
Both asparagus and egg noodles are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and egg noodle has 0.42g of saturated fat.
trans fat
Both egg noodles and asparagus are low in trans fat - egg noodle has 0.03g of trans fat per 100 grams and asparagus does not contain significant amounts.
cholesterol
Asparagus has less cholesterol than egg noodle - egg noodle has 29mg of cholesterol per 100 grams and asparagus does not contain significant amounts.
Vitamins
Vitamin C
Asparagus has more Vitamin C than egg noodle - asparagus has 5.6mg of Vitamin C per 100 grams and egg noodle does not contain significant amounts.
Vitamin A
Asparagus has 533% more Vitamin A than egg noodle - asparagus has 38ug of Vitamin A per 100 grams and egg noodle has 6ug of Vitamin A.
Vitamin E
Asparagus and egg noodles contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and egg noodle has 0.17mg of Vitamin E.
Vitamin K
Asparagus has more Vitamin K than egg noodle - asparagus has 41.6ug of Vitamin K per 100 grams and egg noodle does not contain significant amounts.
The B Vitamins
Egg noodle has more niacin and Vitamin B12. Both egg noodles and asparagus contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Egg Noodles | Asparagus | |
|---|---|---|
| Thiamin | 0.289 MG | 0.143 MG |
| Riboflavin | 0.136 MG | 0.141 MG |
| Niacin | 2.077 MG | 0.978 MG |
| Pantothenic acid | 0.263 MG | 0.274 MG |
| Vitamin B6 | 0.046 MG | 0.091 MG |
| Folate | 84 UG | 52 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Asparagus has 100% more calcium than egg noodle - asparagus has 24mg of calcium per 100 grams and egg noodle has 12mg of calcium.
iron
Asparagus is a great source of iron and it has 46% more iron than egg noodle - asparagus has 2.1mg of iron per 100 grams and egg noodle has 1.5mg of iron.
potassium
Asparagus is a great source of potassium and it has 432% more potassium than egg noodle - asparagus has 202mg of potassium per 100 grams and egg noodle has 38mg 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,
| Egg Noodles | Asparagus | |
|---|---|---|
| beta-carotene | 1 UG | 449 UG |
| lutein + zeaxanthin | 38 UG | 710 UG |
| alpha-carotene | ~ | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg noodle has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Egg Noodles | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.028 G | 0.01 G |
| Total | 0.028 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, egg noodle has more linoleic acid than asparagus per 100 grams.
| Egg Noodles | Asparagus | |
|---|---|---|
| linoleic acid | 0.522 G | 0.04 G |
| other omega 6 | 0.001 G | ~ |
| Total | 0.523 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.
Note: The specific food items compared are: Egg Noodles (Noodles, egg, cooked, enriched, with added salt) and Asparagus (Asparagus, raw) .
Cooked Egg Noodles g
()
|
Daily Values (%) |
Asparagus g
()
|
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|---|---|---|---|---|---|---|---|
| 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 egg noodles contain more calories in 100 grams?Egg noodle is high in calories and asparagus has 90% less calories than egg noodle - asparagus has 20 calories in 100g and egg noodle has 138 calories.
Is asparagus or egg noodles better for protein?
Egg noodle has 110% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and egg noodle has 4.5g of protein.
Does asparagus or egg noodles have more carbohydrates?
By weight, asparagus has signficantly fewer carbohydrates than egg noodle - asparagus has 3.9g of carbs for 100g and egg noodle has 25.2g of carbohydrates.