Nectarine vs. Asparagus
Nutrition comparison of Nectarine and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nectarine
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nectarine and asparagus:
- Both asparagus and nectarine are high in potassium.
- Asparagus has 3.2 times less sugar than nectarine.
- Asparagus has 55% less calories than nectarine.
- Asparagus has 63% less carbohydrates than nectarine.
- Asparagus has more thiamin, riboflavin, Vitamin B6 and folate.
- Asparagus is a great source of dietary fiber and iron.
USDA sources for nutritional information: Nectarine (Nectarines, raw) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus has 55% less calories than nectarine - asparagus has 20 calories per 100 grams and nectarine has 44 calories.
For macronutrient ratios, nectarine is much lighter in protein, much heavier in carbs and similar to asparagus for fat. Nectarine has a macronutrient ratio of 9:85:6 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nectarine | Asparagus | |
|---|---|---|
| Protein | 9% | 34% |
| Carbohydrates | 85% | 61% |
| Fat | 6% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has 63% less carbohydrates than nectarine - asparagus has 3.9g of total carbs per 100 grams and nectarine has 10.6g of carbohydrates.
The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in nectarine comprise of 82% sugar, 18% dietary fiber and 1% starch.
dietary fiber
Asparagus is a great source of dietary fiber and it has 24% more dietary fiber than nectarine - asparagus has 2.1g of dietary fiber per 100 grams and nectarine has 1.7g of dietary fiber.
sugar
Asparagus has 3.2 times less sugar than nectarine - asparagus has 1.9g of sugar per 100 grams and nectarine has 7.9g of sugar.
Protein
protein
Asparagus and nectarine contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and nectarine has 1.1g of protein.
Fat
saturated fat
Both asparagus and nectarine are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and nectarine has 0.03g of saturated fat.
Vitamins
Vitamin C
Asparagus and nectarine contain similar amounts of Vitamin C - asparagus has 5.6mg of Vitamin C per 100 grams and nectarine has 5.4mg of Vitamin C.
Vitamin A
Asparagus has 124% more Vitamin A than nectarine - asparagus has 38ug of Vitamin A per 100 grams and nectarine has 17ug of Vitamin A.
Vitamin E
Asparagus and nectarine contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and nectarine has 0.77mg of Vitamin E.
Vitamin K
Asparagus has 17 times more Vitamin K than nectarine - asparagus has 41.6ug of Vitamin K per 100 grams and nectarine has 2.2ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin, riboflavin, Vitamin B6 and folate. Both nectarine and asparagus contain significant amounts of niacin and pantothenic acid.
| Nectarine | Asparagus | |
|---|---|---|
| Thiamin | 0.034 MG | 0.143 MG |
| Riboflavin | 0.027 MG | 0.141 MG |
| Niacin | 1.125 MG | 0.978 MG |
| Pantothenic acid | 0.185 MG | 0.274 MG |
| Vitamin B6 | 0.025 MG | 0.091 MG |
| Folate | 5 UG | 52 UG |
Minerals
calcium
Asparagus has 300% more calcium than nectarine - asparagus has 24mg of calcium per 100 grams and nectarine has 6mg of calcium.
iron
Asparagus is a great source of iron and it has 664% more iron than nectarine - asparagus has 2.1mg of iron per 100 grams and nectarine has 0.28mg of iron.
potassium
Both asparagus and nectarine are high in potassium. Asparagus is very similar to nectarine for potassium - asparagus has 202mg of potassium per 100 grams and nectarine has 201mg 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,
| Nectarine | Asparagus | |
|---|---|---|
| Quercetin | 0.69 mg | 13.98 mg |
| isorhamnetin | ~ | 5.7 mg |
| kaempferol | ~ | 1.39 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,
| Nectarine | Asparagus | |
|---|---|---|
| beta-carotene | 150 UG | 449 UG |
| lutein + zeaxanthin | 130 UG | 710 UG |
| alpha-carotene | ~ | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both nectarine and asparagus contain small amounts of alpha linoleic acid (ALA).
| Nectarine | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 0.01 G |
| Total | 0.002 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, nectarine has more linoleic acid than asparagus per 100 grams.
| Nectarine | Asparagus | |
|---|---|---|
| linoleic acid | 0.111 G | 0.04 G |
| Total | 0.111 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.
Nectarine 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 % |
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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 % |
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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 nectarine contain more calories in 100 grams?Asparagus has 60% less calories than nectarine - asparagus has 20 calories in 100g and nectarine has 44 calories.
Is asparagus or nectarine better for protein?
Asparagus and nectarine contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and nectarine has 1.1g of protein.
Does asparagus or nectarine have more carbohydrates?
By weight, asparagus has 60% fewer carbohydrates than nectarine - asparagus has 3.9g of carbs for 100g and nectarine has 10.6g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in nectarine comprise of 80% sugar, 20% dietary fiber and 0% starch.
Does asparagus or nectarine contain more potassium?
Both asparagus and nectarine are high in potassium. Asparagus is very similar to nectarine for potassium - asparagus has 202mg of potassium in 100 grams and nectarine has 201mg of potassium.