Asparagus vs. Zucchini
Nutrition comparison of Asparagus and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
asparagus
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in asparagus and zucchini:
- Both asparagus and zucchini are high in potassium.
- Asparagus has more beta-carotene than zucchini, however, zucchini contains more lutein + zeaxanthin than asparagus.
- Asparagus has more thiamin, niacin and folate.
- Asparagus is a great source of dietary fiber and iron.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Asparagus (Asparagus, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus and zucchini contain similar amounts of calories - asparagus has 20 calories per 100 grams and zucchini has 17 calories.
For macronutrient ratios, asparagus is heavier in protein, lighter in fat and similar to zucchini for carbs. Asparagus has a macronutrient ratio of 34:61:5 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Asparagus | Zucchini | |
|---|---|---|
| Protein | 34% | 24% |
| Carbohydrates | 61% | 62% |
| Fat | 5% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Both asparagus and zucchini are low in carbohydrates - asparagus has 3.9g of total carbs per 100 grams and zucchini has 3.1g of carbohydrates.
The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in zucchini comprise of 71% sugar and 29% dietary fiber.
dietary fiber
Asparagus is a great source of dietary fiber and it has 110% more dietary fiber than zucchini - asparagus has 2.1g of dietary fiber per 100 grams and zucchini has 1g of dietary fiber.
sugar
Asparagus and zucchini contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and zucchini has 2.5g of sugar.
Protein
protein
Asparagus and zucchini contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and zucchini has 1.2g of protein.
Fat
saturated fat
Both asparagus and zucchini are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and zucchini has 0.08g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 220% more Vitamin C than asparagus - asparagus has 5.6mg of Vitamin C per 100 grams and zucchini has 17.9mg of Vitamin C.
Vitamin A
Asparagus has 280% more Vitamin A than zucchini - asparagus has 38ug of Vitamin A per 100 grams and zucchini has 10ug of Vitamin A.
Vitamin E
Asparagus and zucchini contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and zucchini has 0.12mg of Vitamin E.
Vitamin K
Asparagus has 867% more Vitamin K than zucchini - asparagus has 41.6ug of Vitamin K per 100 grams and zucchini has 4.3ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin, niacin and folate. Both asparagus and zucchini contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Asparagus | Zucchini | |
|---|---|---|
| Thiamin | 0.143 MG | 0.045 MG |
| Riboflavin | 0.141 MG | 0.094 MG |
| Niacin | 0.978 MG | 0.451 MG |
| Pantothenic acid | 0.274 MG | 0.204 MG |
| Vitamin B6 | 0.091 MG | 0.163 MG |
| Folate | 52 UG | 24 UG |
Minerals
calcium
Asparagus and zucchini contain similar amounts of calcium - asparagus has 24mg of calcium per 100 grams and zucchini has 16mg of calcium.
iron
Asparagus is a great source of iron and it has 478% more iron than zucchini - asparagus has 2.1mg of iron per 100 grams and zucchini has 0.37mg of iron.
potassium
Both asparagus and zucchini are high in potassium. Zucchini has 29% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and zucchini has 261mg 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,
| Asparagus | Zucchini | |
|---|---|---|
| isorhamnetin | 5.7 mg | ~ |
| kaempferol | 1.39 mg | ~ |
| Quercetin | 13.98 mg | 0.66 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, asparagus has more beta-carotene than zucchini per 100 grams, however, zucchini contains more lutein + zeaxanthin than asparagus per 100 grams.
| Asparagus | Zucchini | |
|---|---|---|
| beta-carotene | 449 UG | 120 UG |
| alpha-carotene | 9 UG | ~ |
| lutein + zeaxanthin | 710 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, zucchini has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Asparagus | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.061 G |
| Total | 0.01 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both asparagus and zucchini contain small amounts of linoleic acid.
| Asparagus | Zucchini | |
|---|---|---|
| linoleic acid | 0.04 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.04 G | 0.031 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.
Asparagus g
()
|
Daily Values (%) |
Zucchini g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 zucchini contain more calories in 100 grams?Asparagus and zucchini contain similar amounts of calories - asparagus has 20 calories in 100g and zucchini has 17 calories.
Is asparagus or zucchini better for protein?
Asparagus and zucchini contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and zucchini has 1.2g of protein.
Does asparagus or zucchini have more carbohydrates?
By weight, both asparagus and zucchini are low in carbohydrates - asparagus has 3.9g of carbs for 100g and zucchini has 3.1g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in zucchini comprise of 70% sugar and 30% dietary fiber.
Does asparagus or zucchini contain more potassium?
Both asparagus and zucchini are high in potassium. Zucchini has 30% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and zucchini has 261mg of potassium.