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 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 | ~ | ~ |
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.
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.
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.
Asparagus and grapes contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and grape has 0.72g of protein.
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.
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.
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.
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.
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.
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 |
Asparagus has 140% more calcium than grape - asparagus has 24mg of calcium per 100 grams and grape has 10mg of calcium.
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.
Asparagus and grapes contain similar amounts of potassium - asparagus has 202mg of potassium per 100 grams and grape has 191mg of potassium.
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 |
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 |
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 |
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.
Grapes 151g
(
cup
)
|
Daily Values (%) |
Asparagus 134g
(
cup
)
|
|||||
---|---|---|---|---|---|---|---|
104KCAL 5% |
|
285% | calories | 5% |
|
27KCAL 1% | |
27G 11% |
|
419% | carbohydrates | 5% |
|
5.2G 2% | |
1.4G 5% |
|
5% | dietary fiber | 100% |
|
2.8G 11% | |
23G | 820% | sugar | 5% | 2.5G | |||
0.24G 0.4% |
|
50% | total fat | 5% |
|
0.16G 0.3% | |
0.08G 1% |
|
60% | saturated fat | 5% |
|
0.05G 0.3% | |
0.01G | >999% | monounsaturated fat | 5% | ||||
0.07G | 5% | polyunsaturated fat | 5% | 0.07G | |||
3MG 0.2% |
|
11% | sodium | 5% |
|
2.7MG 0.2% | |
5% | Vitamins and Minerals | 5% | |||||
4.5UG 1% |
|
5% | Vitamin A | >999% |
|
51UG 7% | |
4.8MG 6% |
|
5% | Vitamin C | 56% |
|
7.5MG 10% | |
15MG 2% |
|
5% | calcium | 113% |
|
32MG 3% | |
0.54MG 3% |
|
5% | iron | 437% |
|
2.9MG 16% | |
11MG 3% |
|
5% | magnesium | 73% |
|
19MG 6% | |
288MG 13% |
|
6% | potassium | 5% |
|
271MG 12% | |
0.1MG 10% |
|
5% | thiamin (Vit B1) | 90% |
|
0.19MG 17% | |
0.11MG 10% |
|
5% | riboflavin (Vit B2) | 73% |
|
0.19MG 17% | |
0.28MG 2% |
|
5% | niacin (Vit B3) | 364% |
|
1.3MG 9% | |
0.13MG 10% |
|
8% | Vitamin B6 | 5% |
|
0.12MG 9% | |
0.08MG 2% |
|
5% | pantothenic acid (Vit B5) | 362% |
|
0.37MG 7% | |
3UG 1% |
|
5% | folate (Vit B9) | >999% |
|
70UG 17% | |
0.29MG 2% |
|
5% | Vitamin E | 417% |
|
1.5MG 10% | |
22UG 25% |
|
5% | Vitamin K | 155% |
|
56UG 62% | |
1.1G 2% |
|
5% | protein | 164% |
|
2.9G 6% | |
8.5MG 2% |
|
5% | choline | 147% |
|
21MG 5% | |
0.19MG 16% |
|
5% | copper | 32% |
|
0.25MG 21% | |
12UG 0.4% |
|
>999% | fluoride | 5% |
|
||
0.11MG 6% |
|
5% | manganese | 91% |
|
0.21MG 12% | |
30MG 4% |
|
5% | phosphorus | 133% |
|
70MG 10% | |
0.15UG 0.3% |
|
5% | selenium | >999% |
|
3.1UG 6% | |
0.11MG 1% |
|
5% | zinc | 554% |
|
0.72MG 9% | |
122G | 5% | Water | 2% | 125G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |