Black Pepper vs. Asparagus
Nutrition comparison of Black Pepper and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black pepper
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black pepper and asparagus:
- Both asparagus and black pepper are high in dietary fiber, iron and potassium.
- Asparagus has 33.8 times less saturated fat than black pepper.
- Black pepper has more pantothenic acid and Vitamin B6, however, asparagus contains more folate.
- Black pepper is a great source of protein.
- Black pepper is an excellent source of Vitamin K and calcium.
USDA sources for nutritional information: Black Pepper (Spices, pepper, black) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Black pepper is high in calories and asparagus has 92% less calories than black pepper - asparagus has 20 calories per 100 grams and black pepper has 251 calories.
For macronutrient ratios, black pepper is much lighter in protein, heavier in carbs and heavier in fat compared to asparagus per calorie. Black pepper has a macronutrient ratio of 10:78:12 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Pepper | Asparagus | |
|---|---|---|
| Protein | 10% | 34% |
| Carbohydrates | 78% | 61% |
| Fat | 12% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Black pepper is high in carbohydrates and asparagus has 94% less carbohydrates than black pepper - asparagus has 3.9g of total carbs per 100 grams and black pepper has 64g of carbohydrates.
dietary fiber
Both asparagus and black pepper are high in dietary fiber. Black pepper has 11 times more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and black pepper has 25.3g of dietary fiber.
sugar
Asparagus and black pepper contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and black pepper has 0.64g of sugar.
Protein
protein
Black pepper is a great source of protein and it has 372% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and black pepper has 10.4g of protein.
Fat
saturated fat
Asparagus has 33.8 times less saturated fat than black pepper - asparagus has 0.04g of saturated fat per 100 grams and black pepper has 1.4g of saturated fat.
Vitamins
Vitamin C
Asparagus has more Vitamin C than black pepper - asparagus has 5.6mg of Vitamin C per 100 grams and black pepper does not contain significant amounts.
Vitamin A
Asparagus and black pepper contain similar amounts of Vitamin A - asparagus has 38ug of Vitamin A per 100 grams and black pepper has 27ug of Vitamin A.
Vitamin E
Asparagus and black pepper contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and black pepper has 1mg of Vitamin E.
Vitamin K
Black pepper is an excellent source of Vitamin K and it has 294% more Vitamin K than asparagus - asparagus has 41.6ug of Vitamin K per 100 grams and black pepper has 163.7ug of Vitamin K.
The B Vitamins
Black pepper has more pantothenic acid and Vitamin B6, however, asparagus contains more folate. Both black pepper and asparagus contain significant amounts of thiamin, riboflavin and niacin.
| Black Pepper | Asparagus | |
|---|---|---|
| Thiamin | 0.108 MG | 0.143 MG |
| Riboflavin | 0.18 MG | 0.141 MG |
| Niacin | 1.143 MG | 0.978 MG |
| Pantothenic acid | 1.399 MG | 0.274 MG |
| Vitamin B6 | 0.291 MG | 0.091 MG |
| Folate | 17 UG | 52 UG |
Minerals
calcium
Black pepper is an excellent source of calcium and it has 17 times more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and black pepper has 443mg of calcium.
iron
Both asparagus and black pepper are high in iron. Black pepper has 354% more iron than asparagus - asparagus has 2.1mg of iron per 100 grams and black pepper has 9.7mg of iron.
potassium
Both asparagus and black pepper are high in potassium. Black pepper has 558% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and black pepper has 1329mg 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 black pepper and asparagus contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Black Pepper | Asparagus | |
|---|---|---|
| beta-carotene | 310 UG | 449 UG |
| alpha-carotene | 12 UG | 9 UG |
| lycopene | 20 UG | ~ |
| lutein + zeaxanthin | 454 UG | 710 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, black pepper has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Black Pepper | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.152 G | 0.01 G |
| Total | 0.152 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, black pepper has more linoleic acid than asparagus per 100 grams.
| Black Pepper | Asparagus | |
|---|---|---|
| linoleic acid | 0.694 G | 0.04 G |
| Total | 0.694 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: Black Pepper (Spices, pepper, black) and Asparagus (Asparagus, raw) .
Black Pepper 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 % |
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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 black pepper contain more calories in 100 grams?Black pepper is high in calories and asparagus has 90% less calories than black pepper - asparagus has 20 calories in 100g and black pepper has 251 calories.
Is asparagus or black pepper better for protein?
Black pepper is a great source of protein and it has 370% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and black pepper has 10.4g of protein.
Does asparagus or black pepper have more carbohydrates?
By weight, black pepper is high in carbohydrates and asparagus has 90% fewer carbohydrates than black pepper - asparagus has 3.9g of carbs for 100g and black pepper has 64g of carbohydrates.
Does asparagus or black pepper contain more calcium?
Black pepper is a rich source of calcium and it has 17 times more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and black pepper has 443mg of calcium.
Does asparagus or black pepper contain more iron?
Both asparagus and black pepper are high in iron. Black pepper has 350% more iron than asparagus - asparagus has 2.1mg of iron in 100 grams and black pepper has 9.7mg of iron.
Does asparagus or black pepper contain more potassium?
Both asparagus and black pepper are high in potassium. Black pepper has 560% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and black pepper has 1329mg of potassium.