Turkey vs. Asparagus
Nutrition comparison of Cooked Turkey and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
turkey
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in turkey and asparagus:
- Both asparagus and turkey are high in potassium.
- Asparagus has 52.8 times less saturated fat than turkey.
- Asparagus has more thiamin and folate, however, turkey contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Asparagus has signficantly less cholesterol than turkey.
- Asparagus is a great source of dietary fiber and iron.
- Turkey is an excellent source of protein.
USDA sources for nutritional information: Turkey (Turkey, whole, meat and skin, cooked, roasted) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Turkey is high in calories and asparagus has 89% less calories than turkey - asparagus has 20 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, turkey is much heavier in protein, much lighter in carbs and much heavier in fat compared to asparagus per calorie. Turkey has a macronutrient ratio of 63:0:37 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Turkey | Asparagus | |
|---|---|---|
| Protein | 63% | 34% |
| Carbohydrates | ~ | 61% |
| Fat | 37% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both asparagus and turkey are low in carbohydrates - asparagus has 3.9g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
dietary fiber
Asparagus is a great source of dietary fiber and it has more dietary fiber than turkey - asparagus has 2.1g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Turkey has less sugar than asparagus - asparagus has 1.9g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Turkey is an excellent source of protein and it has 11 times more protein than asparagus - asparagus has 2.2g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Asparagus has 52.8 times less saturated fat than turkey - asparagus has 0.04g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both turkey and asparagus are low in trans fat - turkey has 0.1g of trans fat per 100 grams and asparagus does not contain significant amounts.
cholesterol
Asparagus has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and asparagus does not contain significant amounts.
Vitamins
Vitamin C
Asparagus has more Vitamin C than turkey - asparagus has 5.6mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Asparagus has 217% more Vitamin A than turkey - asparagus has 38ug of Vitamin A per 100 grams and turkey has 12ug of Vitamin A.
Vitamin D
Turkey has more Vitamin D than asparagus - turkey has 15iu of Vitamin D per 100 grams and asparagus does not contain significant amounts.
Vitamin E
Asparagus and turkey contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
Vitamin K
Asparagus has more Vitamin K than turkey - asparagus has 41.6ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Asparagus has more thiamin and folate, however, turkey contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both turkey and asparagus contain significant amounts of riboflavin.
| Turkey | Asparagus | |
|---|---|---|
| Thiamin | 0.045 MG | 0.143 MG |
| Riboflavin | 0.281 MG | 0.141 MG |
| Niacin | 9.573 MG | 0.978 MG |
| Pantothenic acid | 0.948 MG | 0.274 MG |
| Vitamin B6 | 0.616 MG | 0.091 MG |
| Folate | 9 UG | 52 UG |
| Vitamin B12 | 1.02 UG | ~ |
Minerals
calcium
Asparagus has 71% more calcium than turkey - asparagus has 24mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Asparagus is a great source of iron and it has 96% more iron than turkey - asparagus has 2.1mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Both asparagus and turkey are high in potassium. Asparagus is very similar to asparagus for potassium - asparagus has 202mg of potassium per 100 grams and turkey has 239mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, turkey has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Turkey | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.108 G | 0.01 G |
| DHA | 0.005 G | ~ |
| EPA | 0.008 G | ~ |
| DPA | 0.008 G | ~ |
| Total | 0.129 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than asparagus per 100 grams.
| Turkey | Asparagus | |
|---|---|---|
| other omega 6 | 0.01 G | ~ |
| linoleic acid | 1.873 G | 0.04 G |
| Total | 1.883 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.
Cooked Turkey 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 turkey contain more calories in 100 grams?Turkey is high in calories and asparagus has 90% less calories than turkey - asparagus has 20 calories in 100g and turkey has 189 calories.
Is asparagus or turkey better for protein?
Turkey is a fantastic source of protein and it has 11 times more protein than asparagus - asparagus has 2.2g of protein per 100 grams and turkey has 28.6g of protein.
Does asparagus or turkey have more carbohydrates?
By weight, both asparagus and turkey are low in carbohydrates - asparagus has 3.9g of carbs for 100g and turkey has 0.06g of carbohydrates.
Does asparagus or turkey contain more potassium?
Both asparagus and turkey are high in potassium. Asparagus is very similar to asparagus for potassium - asparagus has 202mg of potassium in 100 grams and turkey has 239mg of potassium.