Asparagus vs. Spinach
Nutrition comparison of Asparagus and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
asparagus
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in asparagus and spinach:
- Both asparagus and spinach are high in dietary fiber, iron and potassium.
- Asparagus has more pantothenic acid, however, spinach contains more Vitamin B6 and folate.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Asparagus (Asparagus, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus and spinach contain similar amounts of calories - asparagus has 20 calories per 100 grams and spinach has 23 calories.
For macronutrient ratios, asparagus is lighter in protein, heavier in carbs and lighter in fat compared to spinach per calorie. Asparagus has a macronutrient ratio of 35:62:4 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Asparagus | Spinach | |
|---|---|---|
| Protein | 35% | 39% |
| Carbohydrates | 62% | 49% |
| Fat | 4% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Both asparagus and spinach are low in carbohydrates - asparagus has 3.9g of total carbs per 100 grams and spinach has 3.6g of carbohydrates.
dietary fiber
Both asparagus and spinach are high in dietary fiber. Asparagus is very similar to asparagus for dietary fiber - asparagus has 2.1g of dietary fiber per 100 grams and spinach has 2.2g of dietary fiber.
sugar
Asparagus and spinach contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and spinach has 0.42g of sugar.
Protein
protein
Asparagus and spinach contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and spinach has 2.9g of protein.
Fat
saturated fat
Both asparagus and spinach are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and spinach has 0.06g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 402% more Vitamin C than asparagus - asparagus has 5.6mg of Vitamin C per 100 grams and spinach has 28.1mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 11 times more Vitamin A than asparagus - asparagus has 38ug of Vitamin A per 100 grams and spinach has 469ug of Vitamin A.
Vitamin E
Asparagus and spinach contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and spinach has 2mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 10 times more Vitamin K than asparagus - asparagus has 41.6ug of Vitamin K per 100 grams and spinach has 482.9ug of Vitamin K.
The B Vitamins
Asparagus has more pantothenic acid, however, spinach contains more Vitamin B6 and folate. Both asparagus and spinach contain significant amounts of thiamin, riboflavin and niacin.
| Asparagus | Spinach | |
|---|---|---|
| Thiamin | 0.143 MG | 0.078 MG |
| Riboflavin | 0.141 MG | 0.189 MG |
| Niacin | 0.978 MG | 0.724 MG |
| Pantothenic acid | 0.274 MG | 0.065 MG |
| Vitamin B6 | 0.091 MG | 0.195 MG |
| Folate | 52 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 313% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and spinach has 99mg of calcium.
iron
Both asparagus and spinach are high in iron. Spinach has 27% more iron than asparagus - asparagus has 2.1mg of iron per 100 grams and spinach has 2.7mg of iron.
potassium
Both asparagus and spinach are high in potassium. Spinach has 176% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and spinach has 558mg 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, asparagus has more isorhamnetin and quercetin than spinach per 100 grams, however, spinach contains more kaempferol, luteolin and myricetin than asparagus per 100 grams.
| Asparagus | Spinach | |
|---|---|---|
| isorhamnetin | 5.7 mg | ~ |
| kaempferol | 1.39 mg | 6.38 mg |
| Quercetin | 13.98 mg | 3.97 mg |
| luteolin | ~ | 0.74 mg |
| myricetin | ~ | 0.35 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,
| Asparagus | Spinach | |
|---|---|---|
| beta-carotene | 449 UG | 5626 UG |
| alpha-carotene | 9 UG | ~ |
| lutein + zeaxanthin | 710 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Asparagus | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.138 G |
| Total | 0.01 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, both asparagus and spinach contain small amounts of linoleic acid.
| Asparagus | Spinach | |
|---|---|---|
| linoleic acid | 0.04 G | 0.026 G |
| Total | 0.04 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Asparagus or Spinach .
Asparagus g
()
|
Daily Values (%) |
Spinach 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 spinach contain more calories in 100 grams?Asparagus and spinach contain similar amounts of calories - asparagus has 20 calories in 100g and spinach has 23 calories.
Is asparagus or spinach better for protein?
Asparagus and spinach contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and spinach has 2.9g of protein.
Does asparagus or spinach have more carbohydrates?
By weight, both asparagus and spinach are low in carbohydrates - asparagus has 3.9g of carbs for 100g and spinach has 3.6g of carbohydrates.
Does asparagus or spinach contain more calcium?
Spinach is a rich source of calcium and it has 310% more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and spinach has 99mg of calcium.
Does asparagus or spinach contain more iron?
Both asparagus and spinach are high in iron. Spinach has 30% more iron than asparagus - asparagus has 2.1mg of iron in 100 grams and spinach has 2.7mg of iron.
Does asparagus or spinach contain more potassium?
Both asparagus and spinach are high in potassium. Spinach has 180% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and spinach has 558mg of potassium.