Grape Juice vs. Asparagus
Nutrition comparison of Grape Juice and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grape juice
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grape juice and asparagus:
- Asparagus has 6.5 times less sugar than grape juice.
- Asparagus has 67% less calories than grape juice.
- Asparagus has 74% less carbohydrates than grape juice.
- Asparagus has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Asparagus is a great source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus has 67% less calories than grape juice - asparagus has 20 calories per 100 grams and grape juice has 60 calories.
For macronutrient ratios, grape juice is much lighter in protein, much heavier in carbs and similar to asparagus for fat. Grape juice has a macronutrient ratio of 2:96:2 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grape Juice | Asparagus | |
|---|---|---|
| Protein | 2% | 34% |
| Carbohydrates | 96% | 61% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has 74% less carbohydrates than grape juice - asparagus has 3.9g of total carbs per 100 grams and grape juice has 14.8g of carbohydrates.
The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in grape juice comprise of 99% sugar and 1% dietary fiber.
dietary fiber
Asparagus is a great source of dietary fiber and it has 950% more dietary fiber than grape juice - asparagus has 2.1g of dietary fiber per 100 grams and grape juice has 0.2g of dietary fiber.
sugar
Asparagus has 6.5 times less sugar than grape juice - asparagus has 1.9g of sugar per 100 grams and grape juice has 14.2g of sugar.
Protein
protein
Asparagus has 495% more protein than grape juice - asparagus has 2.2g of protein per 100 grams and grape juice has 0.37g of protein.
Fat
saturated fat
Both asparagus and grape juice are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and grape juice has 0.03g of saturated fat.
Vitamins
Vitamin C
Asparagus has 55 times more Vitamin C than grape juice - asparagus has 5.6mg of Vitamin C per 100 grams and grape juice has 0.1mg of Vitamin C.
Vitamin A
Asparagus has more Vitamin A than grape juice - asparagus has 38ug of Vitamin A per 100 grams and grape juice does not contain significant amounts.
Vitamin E
Asparagus has more Vitamin E than grape juice - asparagus has 1.1mg of Vitamin E per 100 grams and grape juice does not contain significant amounts.
Vitamin K
Asparagus has 103 times more Vitamin K than grape juice - asparagus has 41.6ug of Vitamin K per 100 grams and grape juice has 0.4ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Grape Juice | Asparagus | |
|---|---|---|
| Thiamin | 0.017 MG | 0.143 MG |
| Riboflavin | 0.015 MG | 0.141 MG |
| Niacin | 0.133 MG | 0.978 MG |
| Pantothenic acid | 0.048 MG | 0.274 MG |
| Vitamin B6 | 0.032 MG | 0.091 MG |
| Folate | ~ | 52 UG |
Minerals
calcium
Asparagus has 118% more calcium than grape juice - asparagus has 24mg of calcium per 100 grams and grape juice has 11mg of calcium.
iron
Asparagus is a great source of iron and it has 756% more iron than grape juice - asparagus has 2.1mg of iron per 100 grams and grape juice has 0.25mg of iron.
potassium
Asparagus is a great source of potassium and it has 94% more potassium than grape juice - asparagus has 202mg of potassium per 100 grams and grape juice has 104mg 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 kaempferol, quercetin and isorhamnetin than grape juice per 100 grams, however, grape juice contains more myricetin than asparagus per 100 grams.
| Grape Juice | Asparagus | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.01 mg | ~ |
| kaempferol | 0.01 mg | 1.39 mg |
| myricetin | 0.7 mg | ~ |
| Quercetin | 0.72 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,
| Grape Juice | Asparagus | |
|---|---|---|
| beta-carotene | 5 UG | 449 UG |
| lutein + zeaxanthin | 57 UG | 710 UG |
| alpha-carotene | ~ | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both grape juice and asparagus contain small amounts of alpha linoleic acid (ALA).
| Grape Juice | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.01 G |
| Total | 0.005 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both grape juice and asparagus contain small amounts of linoleic acid.
| Grape Juice | Asparagus | |
|---|---|---|
| linoleic acid | 0.017 G | 0.04 G |
| Total | 0.017 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: Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) and Asparagus (Asparagus, raw) .
Grape Juice 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 grape juice contain more calories in 100 grams?Asparagus has 70% less calories than grape juice - asparagus has 20 calories in 100g and grape juice has 60 calories.
Is asparagus or grape juice better for protein?
Asparagus has 500% more protein than grape juice - asparagus has 2.2g of protein per 100 grams and grape juice has 0.37g of protein.
Does asparagus or grape juice have more carbohydrates?
By weight, asparagus has 70% fewer carbohydrates than grape juice - asparagus has 3.9g of carbs for 100g and grape juice has 14.8g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in grape juice comprise of 100% sugar and 0% dietary fiber.