White Rice vs. Asparagus
Nutrition comparison of Cooked White Rice and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and asparagus:
- Asparagus has more riboflavin.
- Asparagus has signficantly less carbohydrates than white rice.
- Asparagus is a great source of dietary fiber, iron and potassium.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and asparagus has 85% less calories than white rice - asparagus has 20 calories per 100 grams and white rice has 130 calories.
For macronutrient ratios, white rice is much lighter in protein, much heavier in carbs and similar to asparagus for fat. White rice has a macronutrient ratio of 8:91:2 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Asparagus | |
|---|---|---|
| Protein | 8% | 34% |
| Carbohydrates | 91% | 61% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has signficantly less carbohydrates than white rice - asparagus has 3.9g of total carbs per 100 grams and white rice has 28.6g of carbohydrates.
dietary fiber
Asparagus is a great source of dietary fiber and it has 600% more dietary fiber than white rice - asparagus has 2.1g of dietary fiber per 100 grams and white rice has 0.3g of dietary fiber.
sugar
White rice has less sugar than asparagus - asparagus has 1.9g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Asparagus and white rice contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and white rice has 2.4g of protein.
Fat
saturated fat
Both asparagus and white rice are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and white rice has 0.06g of saturated fat.
Vitamins
Vitamin C
Asparagus has more Vitamin C than white rice - asparagus has 5.6mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Asparagus has more Vitamin A than white rice - asparagus has 38ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Asparagus has more Vitamin E than white rice - asparagus has 1.1mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Asparagus has more Vitamin K than white rice - asparagus has 41.6ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Asparagus has more riboflavin. Both white rice and asparagus contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| White Rice | Asparagus | |
|---|---|---|
| Thiamin | 0.167 MG | 0.143 MG |
| Riboflavin | 0.016 MG | 0.141 MG |
| Niacin | 1.835 MG | 0.978 MG |
| Pantothenic acid | 0.411 MG | 0.274 MG |
| Vitamin B6 | 0.05 MG | 0.091 MG |
| Folate | 58 UG | 52 UG |
Minerals
calcium
Asparagus has 700% more calcium than white rice - asparagus has 24mg of calcium per 100 grams and white rice has 3mg of calcium.
iron
Asparagus is a great source of iron and it has 44% more iron than white rice - asparagus has 2.1mg of iron per 100 grams and white rice has 1.5mg of iron.
potassium
Asparagus is a great source of potassium and it has 597% more potassium than white rice - asparagus has 202mg of potassium per 100 grams and white rice has 29mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white rice and asparagus contain small amounts of alpha linoleic acid (ALA).
| White Rice | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.01 G |
| Total | 0.01 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and asparagus contain small amounts of linoleic acid.
| White Rice | Asparagus | |
|---|---|---|
| linoleic acid | 0.046 G | 0.04 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Asparagus (Asparagus, raw) .
Cooked White Rice 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 white rice contain more calories in 100 grams?White rice is high in calories and asparagus has 90% less calories than white rice - asparagus has 20 calories in 100g and white rice has 130 calories.
Is asparagus or white rice better for protein?
Asparagus and white rice contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and white rice has 2.4g of protein.
Does asparagus or white rice have more carbohydrates?
By weight, asparagus has signficantly fewer carbohydrates than white rice - asparagus has 3.9g of carbs for 100g and white rice has 28.6g of carbohydrates.