Watermelon vs. Asparagus

Nutrition comparison of Watermelon and Asparagus


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of watermelon versus asparagus (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in watermelon and asparagus:

  • Asparagus has 70% less sugar than watermelon.
  • Asparagus has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
  • Asparagus is a great source of dietary fiber, iron and potassium.
  • Watermelon has more lycopene than asparagus, however, asparagus contains more lutein + zeaxanthin than watermelon.
Detailed nutritional comparison of watermelon and asparagus is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Watermelon (Watermelon, raw) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.


Image of Watermelon src
Image of Asparagus src

Calories and Carbs

calories

Watermelon and asparagus contain similar amounts of calories - watermelon has 30 calories per 100 grams and asparagus has 20 calories.

For macronutrient ratios, watermelon is much lighter in protein, much heavier in carbs and similar to asparagus for fat. Watermelon has a macronutrient ratio of 7:88:5 and for asparagus, 35:62:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Watermelon Asparagus
Protein 7% 35%
Carbohydrates 88% 62%
Fat 5% 4%
Alcohol ~ ~

carbohydrates

Watermelon and asparagus contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and asparagus has 3.9g of carbohydrates.

The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in asparagus comprise of 53% dietary fiber and 47% sugar.

dietary fiber

Asparagus is a great source of dietary fiber and it has 425% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and asparagus has 2.1g of dietary fiber.

sugar

Asparagus has 70% less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and asparagus has 1.9g of sugar.

Protein

protein

Watermelon and asparagus contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and asparagus has 2.2g of protein.

Fat

saturated fat

Both watermelon and asparagus are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and asparagus has 0.04g of saturated fat.

Vitamins

Vitamin C

Watermelon has 45% more Vitamin C than asparagus - watermelon has 8.1mg of Vitamin C per 100 grams and asparagus has 5.6mg of Vitamin C.

Vitamin A

Watermelon and asparagus contain similar amounts of Vitamin A - watermelon has 28ug of Vitamin A per 100 grams and asparagus has 38ug of Vitamin A.

Vitamin E

Watermelon and asparagus contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and asparagus has 1.1mg of Vitamin E.

Vitamin K

Asparagus has 415 times more Vitamin K than watermelon - watermelon has 0.1ug of Vitamin K per 100 grams and asparagus has 41.6ug of Vitamin K.

The B Vitamins

Asparagus has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both watermelon and asparagus contain significant amounts of pantothenic acid.

Watermelon Asparagus
Thiamin 0.033 MG 0.143 MG
Riboflavin 0.021 MG 0.141 MG
Niacin 0.178 MG 0.978 MG
Pantothenic acid 0.221 MG 0.274 MG
Vitamin B6 0.045 MG 0.091 MG
Folate 3 UG 52 UG

Minerals

calcium

Asparagus has 243% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and asparagus has 24mg of calcium.

iron

Asparagus is a great source of iron and it has 792% more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and asparagus has 2.1mg of iron.

potassium

Asparagus is a great source of potassium and it has 80% more potassium than watermelon - watermelon has 112mg 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, watermelon has more luteolin than asparagus per 100 grams, however, asparagus contains more kaempferol, isorhamnetin and quercetin than watermelon per 100 grams.

Watermelon Asparagus
luteolin 0.46 mg ~
kaempferol 0.45 mg 1.39 mg
isorhamnetin ~ 5.7 mg
Quercetin ~ 13.98 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, watermelon has more lycopene than asparagus per 100 grams, however, asparagus contains more lutein + zeaxanthin than watermelon per 100 grams. Both watermelon and asparagus contain significant amounts of beta-carotene.

Watermelon Asparagus
beta-carotene 303 UG 449 UG
lycopene 4532 UG ~
lutein + zeaxanthin 8 UG 710 UG
alpha-carotene ~ 9 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both watermelon and asparagus contain small amounts of linoleic acid.

Watermelon Asparagus
linoleic acid 0.05 G 0.04 G
Total 0.05 G 0.04 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 Watermelon or Asparagus .

Note: The specific food items compared are: Watermelon (Watermelon, raw) and Asparagus (Asparagus, raw) .

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FAQ

Does watermelon or asparagus contain more calories in 100 grams?
Watermelon and asparagus contain similar amounts of calories - watermelon has 30 calories in 100g and asparagus has 20 calories.

Is watermelon or asparagus better for protein?
Watermelon and asparagus contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and asparagus has 2.2g of protein.

Does watermelon or asparagus have more carbohydrates?
By weight, watermelon and asparagus contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and asparagus has 3.9g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in asparagus comprise of 50% dietary fiber and 50% sugar.