Asparagus vs. Yellow Corn
Nutrition comparison of Asparagus and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
asparagus
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in asparagus and yellow corn:
- Both asparagus and yellow corn are high in dietary fiber and potassium.
- Asparagus has 4.4 times less carbohydrates than yellow corn.
- Asparagus has more beta-carotene than yellow corn, however, yellow corn contains more alpha-carotene than asparagus.
- Asparagus has more riboflavin and folate, however, yellow corn contains more pantothenic acid.
- Asparagus has signficantly less calories than yellow corn.
- Asparagus is a great source of iron.
USDA sources for nutritional information: Asparagus (Asparagus, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus has signficantly less calories than yellow corn - asparagus has 20 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, asparagus is much heavier in protein, lighter in carbs and lighter in fat compared to yellow corn per calorie. Asparagus has a macronutrient ratio of 35:62:4 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Asparagus | Yellow Corn | |
|---|---|---|
| Protein | 35% | 12% |
| Carbohydrates | 62% | 76% |
| Fat | 4% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has 4.4 times less carbohydrates than yellow corn - asparagus has 3.9g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.
dietary fiber
Both asparagus and yellow corn 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 yellow corn has 2.4g of dietary fiber.
sugar
Asparagus and yellow corn contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and yellow corn has 4.5g of sugar.
Protein
protein
Asparagus and yellow corn contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Both asparagus and yellow corn are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.
Vitamins
Vitamin C
Asparagus and yellow corn contain similar amounts of Vitamin C - asparagus has 5.6mg of Vitamin C per 100 grams and yellow corn has 5.5mg of Vitamin C.
Vitamin A
Asparagus has 192% more Vitamin A than yellow corn - asparagus has 38ug of Vitamin A per 100 grams and yellow corn has 13ug of Vitamin A.
Vitamin E
Asparagus and yellow corn contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.
Vitamin K
Asparagus has 103 times more Vitamin K than yellow corn - asparagus has 41.6ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.
The B Vitamins
Asparagus has more riboflavin and folate, however, yellow corn contains more pantothenic acid. Both asparagus and yellow corn contain significant amounts of thiamin, niacin and Vitamin B6.
| Asparagus | Yellow Corn | |
|---|---|---|
| Thiamin | 0.143 MG | 0.093 MG |
| Riboflavin | 0.141 MG | 0.057 MG |
| Niacin | 0.978 MG | 1.683 MG |
| Pantothenic acid | 0.274 MG | 0.792 MG |
| Vitamin B6 | 0.091 MG | 0.139 MG |
| Folate | 52 UG | 23 UG |
Minerals
calcium
Asparagus has 700% more calcium than yellow corn - asparagus has 24mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Asparagus is a great source of iron and it has 376% more iron than yellow corn - asparagus has 2.1mg of iron per 100 grams and yellow corn has 0.45mg of iron.
potassium
Both asparagus and yellow corn are high in potassium. Asparagus is very similar to asparagus for potassium - asparagus has 202mg of potassium per 100 grams and yellow corn has 218mg 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, asparagus has more beta-carotene than yellow corn per 100 grams, however, yellow corn contains more alpha-carotene than asparagus per 100 grams. Both asparagus and yellow corn contain significant amounts of lutein + zeaxanthin.
| Asparagus | Yellow Corn | |
|---|---|---|
| beta-carotene | 449 UG | 66 UG |
| alpha-carotene | 9 UG | 23 UG |
| lutein + zeaxanthin | 710 UG | 906 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both asparagus and yellow corn contain significant amounts of alpha linoleic acid (ALA).
| Asparagus | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.018 G |
| Total | 0.01 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than asparagus per 100 grams.
| Asparagus | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.04 G | 0.586 G |
| Total | 0.04 G | 0.586 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 Yellow Corn .
Note: The specific food items compared are: Asparagus (Asparagus, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Asparagus g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does asparagus or yellow corn contain more calories in 100 grams?Asparagus has signficantly less calories than yellow corn - asparagus has 20 calories in 100g and yellow corn has 96 calories.
Is asparagus or yellow corn better for protein?
Asparagus and yellow corn contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and yellow corn has 3.4g of protein.
Does asparagus or yellow corn have more carbohydrates?
By weight, asparagus has 4.4 times fewer carbohydrates than yellow corn - asparagus has 3.9g of carbs for 100g and yellow corn has 21g of carbohydrates.
Does asparagus or yellow corn contain more potassium?
Both asparagus and yellow corn are high in potassium. Asparagus is very similar to asparagus for potassium - asparagus has 202mg of potassium in 100 grams and yellow corn has 218mg of potassium.