Grapes vs. Asparagus

Nutrition comparison of Grapes and Asparagus


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of grapes versus asparagus (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in grapes and asparagus:

  • Asparagus has 3.6 times less carbohydrates than grape.
  • Asparagus has 7.2 times less sugar than grape.
  • Asparagus has 71% less calories than grape.
  • Asparagus has more thiamin, riboflavin, niacin, pantothenic acid and folate.
  • Asparagus is a great source of dietary fiber and iron.
Detailed nutritional comparison of grapes and asparagus is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.


Image of Grapes src
Image of Asparagus src

Calories and Carbs

calories

Asparagus has 71% less calories than grape - asparagus has 20 calories per 100 grams and grape has 69 calories.

For macronutrient ratios, grapes is much lighter in protein, much heavier in carbs and similar to asparagus for fat. Grapes has a macronutrient ratio of 4:95:2 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Grapes Asparagus
Protein 4% 34%
Carbohydrates 95% 61%
Fat 2% 5%
Alcohol ~ ~

carbohydrates

Asparagus has 3.6 times less carbohydrates than grape - asparagus has 3.9g of total carbs per 100 grams and grape has 18.1g of carbohydrates.

dietary fiber

Asparagus is a great source of dietary fiber and it has 133% more dietary fiber than grape - asparagus has 2.1g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.

sugar

Asparagus has 7.2 times less sugar than grape - asparagus has 1.9g of sugar per 100 grams and grape has 15.5g of sugar.

Protein

protein

Asparagus and grapes contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and grape has 0.72g of protein.

Fat

saturated fat

Both asparagus and grapes are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and grape has 0.05g of saturated fat.

Vitamins

Vitamin C

Asparagus and grapes contain similar amounts of Vitamin C - asparagus has 5.6mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.

Vitamin A

Asparagus has 11 times more Vitamin A than grape - asparagus has 38ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.

Vitamin E

Asparagus and grapes contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.

Vitamin K

Asparagus has 185% more Vitamin K than grape - asparagus has 41.6ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.

The B Vitamins

Asparagus has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both grapes and asparagus contain significant amounts of Vitamin B6.

Grapes Asparagus
Thiamin 0.069 MG 0.143 MG
Riboflavin 0.07 MG 0.141 MG
Niacin 0.188 MG 0.978 MG
Pantothenic acid 0.05 MG 0.274 MG
Vitamin B6 0.086 MG 0.091 MG
Folate 2 UG 52 UG

Minerals

calcium

Asparagus has 140% more calcium than grape - asparagus has 24mg of calcium per 100 grams and grape has 10mg of calcium.

iron

Asparagus is a great source of iron and it has 494% more iron than grape - asparagus has 2.1mg of iron per 100 grams and grape has 0.36mg of iron.

potassium

Asparagus and grapes contain similar amounts of potassium - asparagus has 202mg of potassium per 100 grams and grape has 191mg 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, both grapes and asparagus contain small amounts of alpha-carotene.

Grapes Asparagus
beta-carotene 39 UG 449 UG
alpha-carotene 1 UG 9 UG
lutein + zeaxanthin 72 UG 710 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both grapes and asparagus contain significant amounts of alpha linoleic acid (ALA).

Grapes Asparagus
alpha linoleic acid 0.011 G 0.01 G
Total 0.011 G 0.01 G

omega 6s

Comparing omega-6 fatty acids, both grapes and asparagus contain small amounts of linoleic acid.

Grapes Asparagus
linoleic acid 0.037 G 0.04 G
Total 0.037 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Asparagus (Asparagus, raw) .

Grapes 151g

( cup )
Daily Values (%)

Asparagus 134g

( cup )
104KCAL 5%
285% calories
27KCAL 1%
27G 11%
419% carbohydrates
5.2G 2%
1.4G 5%
dietary fiber 100%
2.8G 11%
23G 820% sugar 2.5G
0.24G 0.4%
50% total fat
0.16G 0.3%
0.08G 1%
60% saturated fat
0.05G 0.3%
0.01G >999% monounsaturated fat
0.07G polyunsaturated fat 0.07G
3MG 0.2%
11% sodium
2.7MG 0.2%
Vitamins and Minerals
4.5UG 1%
Vitamin A >999%
51UG 7%
4.8MG 6%
Vitamin C 56%
7.5MG 10%
15MG 2%
calcium 113%
32MG 3%
0.54MG 3%
iron 437%
2.9MG 16%
11MG 3%
magnesium 73%
19MG 6%
288MG 13%
6% potassium
271MG 12%
0.1MG 10%
thiamin (Vit B1) 90%
0.19MG 17%
0.11MG 10%
riboflavin (Vit B2) 73%
0.19MG 17%
0.28MG 2%
niacin (Vit B3) 364%
1.3MG 9%
0.13MG 10%
8% Vitamin B6
0.12MG 9%
0.08MG 2%
pantothenic acid (Vit B5) 362%
0.37MG 7%
3UG 1%
folate (Vit B9) >999%
70UG 17%
0.29MG 2%
Vitamin E 417%
1.5MG 10%
22UG 25%
Vitamin K 155%
56UG 62%
1.1G 2%
protein 164%
2.9G 6%
8.5MG 2%
choline 147%
21MG 5%
0.19MG 16%
copper 32%
0.25MG 21%
12UG 0.4%
>999% fluoride
0.11MG 6%
manganese 91%
0.21MG 12%
30MG 4%
phosphorus 133%
70MG 10%
0.15UG 0.3%
selenium >999%
3.1UG 6%
0.11MG 1%
zinc 554%
0.72MG 9%
122G Water 2% 125G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does asparagus or grapes contain more calories in 100 grams?
Asparagus has 70% less calories than grape - asparagus has 20 calories in 100g and grape has 69 calories.

Is asparagus or grapes better for protein?
Asparagus and grapes contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and grape has 0.72g of protein.

Does asparagus or grapes have more carbohydrates?
By weight, asparagus has 3.6 times fewer carbohydrates than grape - asparagus has 3.9g of carbs for 100g and grape has 18.1g of carbohydrates.