Kefir vs. Asparagus
Nutrition comparison of Kefir and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and asparagus:
- Asparagus has 53% less calories than kefir.
- Asparagus has more thiamin, niacin and folate, however, kefir contains more Vitamin B12.
- Asparagus is a great source of dietary fiber and iron.
- Kefir is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus has 53% less calories than kefir - asparagus has 20 calories per 100 grams and kefir has 43 calories.
For macronutrient ratios, kefir is lighter in carbs, heavier in fat and similar to asparagus for protein. Kefir has a macronutrient ratio of 35:44:21 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Asparagus | |
|---|---|---|
| Protein | 35% | 34% |
| Carbohydrates | 44% | 61% |
| Fat | 21% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both asparagus and kefir are low in carbohydrates - asparagus has 3.9g of total carbs per 100 grams and kefir has 4.8g of carbohydrates.
The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in kefir comprise of 100% sugar.
dietary fiber
Asparagus is a great source of dietary fiber and it has more dietary fiber than kefir - asparagus has 2.1g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Asparagus and kefir contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and kefir has 4.6g of sugar.
Protein
protein
Asparagus and kefir contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and kefir has 3.8g of protein.
Fat
saturated fat
Both asparagus and kefir are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and kefir has 0.66g of saturated fat.
trans fat
Both kefir and asparagus are low in trans fat - kefir has 0.04g of trans fat per 100 grams and asparagus does not contain significant amounts.
cholesterol
Both kefir and asparagus are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and asparagus does not contain significant amounts.
Vitamins
Vitamin C
Asparagus has 27 times more Vitamin C than kefir - asparagus has 5.6mg of Vitamin C per 100 grams and kefir has 0.2mg of Vitamin C.
Vitamin A
Kefir is an excellent source of Vitamin A and it has 350% more Vitamin A than asparagus - asparagus has 38ug of Vitamin A per 100 grams and kefir has 171ug of Vitamin A.
Vitamin D
Kefir has more Vitamin D than asparagus - kefir has 41iu of Vitamin D per 100 grams and asparagus does not contain significant amounts.
Vitamin E
Asparagus and kefir contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and kefir has 0.02mg of Vitamin E.
Vitamin K
Asparagus has 415 times more Vitamin K than kefir - asparagus has 41.6ug of Vitamin K per 100 grams and kefir has 0.1ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin, niacin and folate, however, kefir contains more Vitamin B12. Both kefir and asparagus contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Kefir | Asparagus | |
|---|---|---|
| Thiamin | 0.03 MG | 0.143 MG |
| Riboflavin | 0.135 MG | 0.141 MG |
| Niacin | 0.15 MG | 0.978 MG |
| Pantothenic acid | 0.385 MG | 0.274 MG |
| Vitamin B6 | 0.058 MG | 0.091 MG |
| Folate | 13 UG | 52 UG |
| Vitamin B12 | 0.29 UG | ~ |
Minerals
calcium
Kefir is an excellent source of calcium and it has 442% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and kefir has 130mg of calcium.
iron
Asparagus is a great source of iron and it has 52 times more iron than kefir - asparagus has 2.1mg of iron per 100 grams and kefir has 0.04mg of iron.
potassium
Asparagus and kefir contain similar amounts of potassium - asparagus has 202mg of potassium per 100 grams and kefir has 164mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kefir and asparagus contain small amounts of alpha linoleic acid (ALA).
| Kefir | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.01 G |
| DPA | 0.001 G | ~ |
| Total | 0.007 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both kefir and asparagus contain small amounts of linoleic acid.
| Kefir | Asparagus | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.042 G | 0.04 G |
| Total | 0.044 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.
Kefir 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 kefir contain more calories in 100 grams?Asparagus has 50% less calories than kefir - asparagus has 20 calories in 100g and kefir has 43 calories.
Is asparagus or kefir better for protein?
Asparagus and kefir contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and kefir has 3.8g of protein.
Does asparagus or kefir have more carbohydrates?
By weight, both asparagus and kefir are low in carbohydrates - asparagus has 3.9g of carbs for 100g and kefir has 4.8g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in kefir comprise of 100% sugar.
Does asparagus or kefir contain more calcium?
Kefir is a rich source of calcium and it has 440% more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and kefir has 130mg of calcium.