Grapefruit vs. Asparagus
Nutrition comparison of Grapefruit and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and asparagus:
- Asparagus has 52% less calories than grapefruit.
- Asparagus has 64% less carbohydrates than grapefruit.
- Asparagus has 73% less sugar than grapefruit.
- Asparagus has more thiamin, riboflavin, niacin and folate.
- Asparagus is a great source of dietary fiber, iron and potassium.
- Grapefruit has more lycopene than asparagus, however, asparagus contains more lutein + zeaxanthin than grapefruit.
- Grapefruit is an excellent source of Vitamin C.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus has 52% less calories than grapefruit - asparagus has 20 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is much lighter in protein, much heavier in carbs and similar to asparagus for fat. Grapefruit has a macronutrient ratio of 7:91:3 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Asparagus | |
|---|---|---|
| Protein | 7% | 34% |
| Carbohydrates | 91% | 61% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has 64% less carbohydrates than grapefruit - asparagus has 3.9g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Asparagus is a great source of dietary fiber and it has 31% more dietary fiber than grapefruit - asparagus has 2.1g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Asparagus has 73% less sugar than grapefruit - asparagus has 1.9g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Asparagus and grapefruit contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both asparagus and grapefruit are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Grapefruit 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 grapefruit has 31.2mg of Vitamin C.
Vitamin A
Asparagus and grapefruit contain similar amounts of Vitamin A - asparagus has 38ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Asparagus and grapefruit contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Asparagus has more Vitamin K than grapefruit - asparagus has 41.6ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Asparagus has more thiamin, riboflavin, niacin and folate. Both grapefruit and asparagus contain significant amounts of pantothenic acid and Vitamin B6.
| Grapefruit | Asparagus | |
|---|---|---|
| Thiamin | 0.043 MG | 0.143 MG |
| Riboflavin | 0.031 MG | 0.141 MG |
| Niacin | 0.204 MG | 0.978 MG |
| Pantothenic acid | 0.262 MG | 0.274 MG |
| Vitamin B6 | 0.053 MG | 0.091 MG |
| Folate | 13 UG | 52 UG |
Minerals
calcium
Asparagus and grapefruit contain similar amounts of calcium - asparagus has 24mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Asparagus is a great source of iron and it has 25 times more iron than grapefruit - asparagus has 2.1mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Asparagus is a great source of potassium and it has 50% more potassium than grapefruit - asparagus has 202mg of potassium per 100 grams and grapefruit has 135mg 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, grapefruit has more luteolin than asparagus per 100 grams, however, asparagus contains more kaempferol, quercetin and isorhamnetin than grapefruit per 100 grams.
| Grapefruit | Asparagus | |
|---|---|---|
| luteolin | 0.6 mg | ~ |
| kaempferol | 0.01 mg | 1.39 mg |
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.33 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, grapefruit has more lycopene than asparagus per 100 grams, however, asparagus contains more lutein + zeaxanthin than grapefruit per 100 grams. Both grapefruit and asparagus contain significant amounts of beta-carotene.
| Grapefruit | Asparagus | |
|---|---|---|
| beta-carotene | 686 UG | 449 UG |
| alpha-carotene | 3 UG | 9 UG |
| lycopene | 1419 UG | ~ |
| lutein + zeaxanthin | 5 UG | 710 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both grapefruit and asparagus contain small amounts of alpha linoleic acid (ALA).
| Grapefruit | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.01 G |
| Total | 0.008 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both grapefruit and asparagus contain small amounts of linoleic acid.
| Grapefruit | Asparagus | |
|---|---|---|
| linoleic acid | 0.029 G | 0.04 G |
| Total | 0.029 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: Grapefruit (Grapefruit, raw, pink and red, all areas) and Asparagus (Asparagus, raw) .
Grapefruit 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 grapefruit contain more calories in 100 grams?Asparagus has 50% less calories than grapefruit - asparagus has 20 calories in 100g and grapefruit has 42 calories.
Is asparagus or grapefruit better for protein?
Asparagus and grapefruit contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and grapefruit has 0.77g of protein.
Does asparagus or grapefruit have more carbohydrates?
By weight, asparagus has 60% fewer carbohydrates than grapefruit - asparagus has 3.9g of carbs for 100g and grapefruit has 10.7g of carbohydrates.