Asparagus vs. Garlic
Nutrition comparison of Asparagus and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
asparagus
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in asparagus and garlic:
- Both asparagus and garlic are high in dietary fiber and potassium.
- Asparagus is a great source of iron.
- Garlic has more pantothenic acid and Vitamin B6, however, asparagus contains more folate.
- Garlic is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Asparagus (Asparagus, raw) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and asparagus has 87% less calories than garlic - asparagus has 20 calories per 100 grams and garlic has 149 calories.
For macronutrient ratios, asparagus is heavier in protein, much lighter in carbs and similar to garlic for fat. Asparagus has a macronutrient ratio of 34:61:5 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Asparagus | Garlic | |
|---|---|---|
| Protein | 34% | 16% |
| Carbohydrates | 61% | 82% |
| Fat | 5% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and asparagus has 88% less carbohydrates than garlic - asparagus has 3.9g of total carbs per 100 grams and garlic has 33.1g of carbohydrates.
dietary fiber
Both asparagus and garlic are high in dietary fiber. is very similar to asparagus for dietary fiber - asparagus has 2.1g of dietary fiber per 100 grams and garlic has 2.1g of dietary fiber.
sugar
Asparagus and garlic contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and garlic has 1g of sugar.
Protein
protein
Garlic has 189% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and garlic has 6.4g of protein.
Fat
saturated fat
Both asparagus and garlic are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and garlic has 0.09g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has 457% more Vitamin C than asparagus - asparagus has 5.6mg of Vitamin C per 100 grams and garlic has 31.2mg of Vitamin C.
Vitamin A
Asparagus has more Vitamin A than garlic - asparagus has 38ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Asparagus and garlic contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and garlic has 0.08mg of Vitamin E.
Vitamin K
Asparagus has 23 times more Vitamin K than garlic - asparagus has 41.6ug of Vitamin K per 100 grams and garlic has 1.7ug of Vitamin K.
The B Vitamins
Garlic has more pantothenic acid and Vitamin B6, however, asparagus contains more folate. Both asparagus and garlic contain significant amounts of thiamin, riboflavin and niacin.
| Asparagus | Garlic | |
|---|---|---|
| Thiamin | 0.143 MG | 0.2 MG |
| Riboflavin | 0.141 MG | 0.11 MG |
| Niacin | 0.978 MG | 0.7 MG |
| Pantothenic acid | 0.274 MG | 0.596 MG |
| Vitamin B6 | 0.091 MG | 1.235 MG |
| Folate | 52 UG | 3 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 654% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and garlic has 181mg of calcium.
iron
Asparagus is a great source of iron and it has 26% more iron than garlic - asparagus has 2.1mg of iron per 100 grams and garlic has 1.7mg of iron.
potassium
Both asparagus and garlic are high in potassium. Garlic has 99% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and garlic has 401mg 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, asparagus has more isorhamnetin, kaempferol and quercetin than garlic per 100 grams, however, garlic contains more myricetin than asparagus per 100 grams.
| Asparagus | Garlic | |
|---|---|---|
| isorhamnetin | 5.7 mg | ~ |
| kaempferol | 1.39 mg | 0.26 mg |
| Quercetin | 13.98 mg | 1.74 mg |
| myricetin | ~ | 1.61 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,
| Asparagus | Garlic | |
|---|---|---|
| beta-carotene | 449 UG | 5 UG |
| alpha-carotene | 9 UG | ~ |
| lutein + zeaxanthin | 710 UG | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both asparagus and garlic contain significant amounts of alpha linoleic acid (ALA).
| Asparagus | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.02 G |
| Total | 0.01 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, garlic has more linoleic acid than asparagus per 100 grams.
| Asparagus | Garlic | |
|---|---|---|
| linoleic acid | 0.04 G | 0.229 G |
| Total | 0.04 G | 0.229 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.
Asparagus g
()
|
Daily Values (%) |
Garlic 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 garlic contain more calories in 100 grams?Garlic is high in calories and asparagus has 90% less calories than garlic - asparagus has 20 calories in 100g and garlic has 149 calories.
Is asparagus or garlic better for protein?
Garlic has 190% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and garlic has 6.4g of protein.
Does asparagus or garlic have more carbohydrates?
By weight, garlic is high in carbohydrates and asparagus has 90% fewer carbohydrates than garlic - asparagus has 3.9g of carbs for 100g and garlic has 33.1g of carbohydrates.
Does asparagus or garlic contain more calcium?
Garlic is a rich source of calcium and it has 650% more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and garlic has 181mg of calcium.
Does asparagus or garlic contain more potassium?
Both asparagus and garlic are high in potassium. Garlic has 100% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and garlic has 401mg of potassium.