Raspberries vs. Asparagus
Nutrition comparison of Raspberries and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and asparagus:
- Both raspberries and asparagus are high in dietary fiber.
- Asparagus has 62% less calories than raspberry.
- Asparagus has 68% less carbohydrates than raspberry.
- Asparagus has more thiamin, riboflavin and folate.
- Asparagus is a great source of iron and potassium.
- Raspberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Raspberries (Raspberries, raw) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus has 62% less calories than raspberry - raspberry has 52 calories per 100 grams and asparagus has 20 calories.
For macronutrient ratios, raspberries is much lighter in protein, much heavier in carbs and heavier in fat compared to asparagus per calorie. Raspberries has a macronutrient ratio of 8:82:10 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | Asparagus | |
|---|---|---|
| Protein | 8% | 34% |
| Carbohydrates | 82% | 61% |
| Fat | 10% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has 68% less carbohydrates than raspberry - raspberry has 11.9g of total carbs per 100 grams and asparagus has 3.9g of carbohydrates.
dietary fiber
Both raspberries and asparagus are high in dietary fiber. Raspberry has 210% more dietary fiber than asparagus - raspberry has 6.5g of dietary fiber per 100 grams and asparagus has 2.1g of dietary fiber.
sugar
Raspberries and asparagus contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and asparagus has 1.9g of sugar.
Protein
protein
Raspberries and asparagus contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and asparagus has 2.2g of protein.
Fat
saturated fat
Both raspberries and asparagus are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and asparagus has 0.04g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has 368% more Vitamin C than asparagus - raspberry has 26.2mg of Vitamin C per 100 grams and asparagus has 5.6mg of Vitamin C.
Vitamin A
Asparagus has 18 times more Vitamin A than raspberry - raspberry has 2ug of Vitamin A per 100 grams and asparagus has 38ug of Vitamin A.
Vitamin E
Raspberries and asparagus contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and asparagus has 1.1mg of Vitamin E.
Vitamin K
Asparagus has 433% more Vitamin K than raspberry - raspberry has 7.8ug of Vitamin K per 100 grams and asparagus has 41.6ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin, riboflavin and folate. Both raspberries and asparagus contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Raspberries | Asparagus | |
|---|---|---|
| Thiamin | 0.032 MG | 0.143 MG |
| Riboflavin | 0.038 MG | 0.141 MG |
| Niacin | 0.598 MG | 0.978 MG |
| Pantothenic acid | 0.329 MG | 0.274 MG |
| Vitamin B6 | 0.055 MG | 0.091 MG |
| Folate | 21 UG | 52 UG |
Minerals
calcium
Raspberries and asparagus contain similar amounts of calcium - raspberry has 25mg of calcium per 100 grams and asparagus has 24mg of calcium.
iron
Asparagus is a great source of iron and it has 210% more iron than raspberry - raspberry has 0.69mg of iron per 100 grams and asparagus has 2.1mg of iron.
potassium
Asparagus is a great source of potassium and it has 34% more potassium than raspberry - raspberry has 151mg of potassium per 100 grams and asparagus has 202mg 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,
| Raspberries | Asparagus | |
|---|---|---|
| kaempferol | 0.06 mg | 1.39 mg |
| Quercetin | 1.05 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, both raspberries and asparagus contain small amounts of alpha-carotene.
| Raspberries | Asparagus | |
|---|---|---|
| beta-carotene | 12 UG | 449 UG |
| alpha-carotene | 16 UG | 9 UG |
| lutein + zeaxanthin | 136 UG | 710 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Raspberries | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.126 G | 0.01 G |
| Total | 0.126 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than asparagus per 100 grams.
| Raspberries | Asparagus | |
|---|---|---|
| linoleic acid | 0.249 G | 0.04 G |
| Total | 0.249 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: Raspberries (Raspberries, raw) and Asparagus (Asparagus, raw) .
Raspberries 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 raspberries or asparagus contain more calories in 100 grams?Asparagus has 60% less calories than raspberry - raspberry has 52 calories in 100g and asparagus has 20 calories.
Is raspberries or asparagus better for protein?
Raspberries and asparagus contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and asparagus has 2.2g of protein.
Does raspberries or asparagus have more carbohydrates?
By weight, asparagus has 70% fewer carbohydrates than raspberry - raspberry has 11.9g of carbs for 100g and asparagus has 3.9g of carbohydrates.