Asparagus vs. Baby Carrots
Nutrition comparison of Asparagus and Baby Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
asparagus
versus
baby carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in asparagus and baby carrots:
- Both asparagus and baby carrots are high in dietary fiber and potassium.
- Asparagus has more thiamin and riboflavin.
- Asparagus is a great source of iron.
- Baby carrot is an excellent source of Vitamin A.
USDA sources for nutritional information: Asparagus (Asparagus, raw) and Baby Carrots (Carrots, baby, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus and baby carrots contain similar amounts of calories - asparagus has 20 calories per 100 grams and baby carrot has 35 calories.
For macronutrient ratios, asparagus is much heavier in protein, much lighter in carbs and heavier in fat compared to baby carrots per calorie. Asparagus has a macronutrient ratio of 34:61:5 and for baby carrots, 8:92:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Asparagus | Baby Carrots | |
|---|---|---|
| Protein | 34% | 8% |
| Carbohydrates | 61% | 92% |
| Fat | 5% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus and baby carrots contain similar amounts of carbs - asparagus has 3.9g of total carbs per 100 grams and baby carrot has 8.2g of carbohydrates.
The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in baby carrots comprise of 62% sugar and 38% dietary fiber.
dietary fiber
Both asparagus and baby carrots are high in dietary fiber. Baby carrot has 38% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and baby carrot has 2.9g of dietary fiber.
sugar
Asparagus and baby carrots contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and baby carrot has 4.8g of sugar.
Protein
protein
Asparagus and baby carrots contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and baby carrot has 0.64g of protein.
Fat
saturated fat
Both asparagus and baby carrots are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and baby carrot has 0.02g of saturated fat.
Vitamins
Vitamin C
Asparagus has 115% more Vitamin C than baby carrot - asparagus has 5.6mg of Vitamin C per 100 grams and baby carrot has 2.6mg of Vitamin C.
Vitamin A
Baby carrot is an excellent source of Vitamin A and it has 17 times more Vitamin A than asparagus - asparagus has 38ug of Vitamin A per 100 grams and baby carrot has 690ug of Vitamin A.
Vitamin E
Asparagus has more Vitamin E than baby carrot - asparagus has 1.1mg of Vitamin E per 100 grams and baby carrot does not contain significant amounts.
Vitamin K
Asparagus has 343% more Vitamin K than baby carrot - asparagus has 41.6ug of Vitamin K per 100 grams and baby carrot has 9.4ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin and riboflavin. Both asparagus and baby carrots contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
| Asparagus | Baby Carrots | |
|---|---|---|
| Thiamin | 0.143 MG | 0.03 MG |
| Riboflavin | 0.141 MG | 0.036 MG |
| Niacin | 0.978 MG | 0.556 MG |
| Pantothenic acid | 0.274 MG | 0.401 MG |
| Vitamin B6 | 0.091 MG | 0.105 MG |
| Folate | 52 UG | 27 UG |
Minerals
calcium
Baby carrot has 33% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and baby carrot has 32mg of calcium.
iron
Asparagus is a great source of iron and it has 140% more iron than baby carrot - asparagus has 2.1mg of iron per 100 grams and baby carrot has 0.89mg of iron.
potassium
Both asparagus and baby carrots are high in potassium. Asparagus is very similar to asparagus for potassium - asparagus has 202mg of potassium per 100 grams and baby carrot has 237mg 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, both asparagus and baby carrots contain significant amounts of lutein + zeaxanthin.
| Asparagus | Baby Carrots | |
|---|---|---|
| beta-carotene | 449 UG | 6391 UG |
| alpha-carotene | 9 UG | 3767 UG |
| lutein + zeaxanthin | 710 UG | 358 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both asparagus and baby carrots contain small amounts of alpha linoleic acid (ALA).
| Asparagus | Baby Carrots | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.008 G |
| Total | 0.01 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both asparagus and baby carrots contain significant amounts of linoleic acid.
| Asparagus | Baby Carrots | |
|---|---|---|
| linoleic acid | 0.04 G | 0.057 G |
| Total | 0.04 G | 0.057 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: Asparagus (Asparagus, raw) and Baby Carrots (Carrots, baby, raw) .
Asparagus g
()
|
Daily Values (%) |
Baby Carrots 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 baby carrots contain more calories in 100 grams?Asparagus and baby carrots contain similar amounts of calories - asparagus has 20 calories in 100g and baby carrot has 35 calories.
Is asparagus or baby carrots better for protein?
Asparagus and baby carrots contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and baby carrot has 0.64g of protein.
Does asparagus or baby carrots have more carbohydrates?
By weight, asparagus and baby carrots contain similar amounts of carbs - asparagus has 3.9g of carbs for 100g and baby carrot has 8.2g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in baby carrots comprise of 60% sugar and 40% dietary fiber.
Does asparagus or baby carrots contain more potassium?
Both asparagus and baby carrots are high in potassium. Asparagus is very similar to asparagus for potassium - asparagus has 202mg of potassium in 100 grams and baby carrot has 237mg of potassium.