Whole Milk vs. Asparagus
Nutrition comparison of Whole Milk and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and asparagus:
- Asparagus has 45.6 times less saturated fat than whole milk.
- Asparagus has 67% less calories than whole milk.
- Asparagus has more thiamin, niacin, Vitamin B6 and folate, however, whole milk contains more Vitamin B12.
- Asparagus is a great source of dietary fiber, iron and potassium.
- Whole milk has signficantly more Vitamin D than asparagus.
- Whole milk is an excellent source of calcium.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus has 67% less calories than whole milk - asparagus has 20 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, whole milk is lighter in protein, much lighter in carbs and much heavier in fat compared to asparagus per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Asparagus | |
|---|---|---|
| Protein | 21% | 34% |
| Carbohydrates | 32% | 61% |
| Fat | 48% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both asparagus and whole milk are low in carbohydrates - asparagus has 3.9g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in whole milk comprise of 100% sugar.
dietary fiber
Asparagus is a great source of dietary fiber and it has more dietary fiber than whole milk - asparagus has 2.1g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Asparagus and whole milk contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and whole milk has 5.1g of sugar.
Protein
protein
Asparagus and whole milk contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Asparagus has 45.6 times less saturated fat than whole milk - asparagus has 0.04g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
cholesterol
Asparagus has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and asparagus does not contain significant amounts.
Vitamins
Vitamin C
Asparagus has more Vitamin C than whole milk - asparagus has 5.6mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Asparagus and whole milk contain similar amounts of Vitamin A - asparagus has 38ug of Vitamin A per 100 grams and whole milk has 46ug of Vitamin A.
Vitamin D
Whole milk has signficantly more Vitamin D than asparagus - whole milk has 51iu of Vitamin D per 100 grams and asparagus does not contain significant amounts.
Vitamin E
Asparagus and whole milk contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.
Vitamin K
Asparagus has 137 times more Vitamin K than whole milk - asparagus has 41.6ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin, niacin, Vitamin B6 and folate, however, whole milk contains more Vitamin B12. Both whole milk and asparagus contain significant amounts of riboflavin and pantothenic acid.
| Whole Milk | Asparagus | |
|---|---|---|
| Thiamin | 0.046 MG | 0.143 MG |
| Riboflavin | 0.169 MG | 0.141 MG |
| Niacin | 0.089 MG | 0.978 MG |
| Pantothenic acid | 0.373 MG | 0.274 MG |
| Vitamin B6 | 0.036 MG | 0.091 MG |
| Folate | 5 UG | 52 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 371% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Asparagus is a great source of iron and it has 70 times more iron than whole milk - asparagus has 2.1mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Asparagus is a great source of potassium and it has 53% more potassium than whole milk - asparagus has 202mg of potassium per 100 grams and whole milk has 132mg of potassium.
Antioxidants and Phytonutrients
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,
| Whole Milk | Asparagus | |
|---|---|---|
| beta-carotene | 7 UG | 449 UG |
| alpha-carotene | ~ | 9 UG |
| lutein + zeaxanthin | ~ | 710 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole milk has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Whole Milk | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.01 G |
| Total | 0.075 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, whole milk has more linoleic acid than asparagus per 100 grams.
| Whole Milk | Asparagus | |
|---|---|---|
| linoleic acid | 0.12 G | 0.04 G |
| Total | 0.12 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Asparagus (Asparagus, raw) .
Whole Milk 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 whole milk contain more calories in 100 grams?Asparagus has 70% less calories than whole milk - asparagus has 20 calories in 100g and whole milk has 61 calories.
Is asparagus or whole milk better for protein?
Asparagus and whole milk contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and whole milk has 3.2g of protein.
Does asparagus or whole milk have more carbohydrates?
By weight, both asparagus and whole milk are low in carbohydrates - asparagus has 3.9g of carbs for 100g and whole milk has 4.8g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in whole milk comprise of 100% sugar.
Does asparagus or whole milk contain more calcium?
Whole milk is a rich source of calcium and it has 370% more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and whole milk has 113mg of calcium.