Brown Rice vs. Asparagus
Nutrition comparison of Cooked Brown Rice and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and asparagus:
- Asparagus has more riboflavin and folate, however, brown rice contains more niacin.
- Asparagus has signficantly less carbohydrates than brown rice.
- Asparagus is a great source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and asparagus has 84% less calories than brown rice - asparagus has 20 calories per 100 grams and brown rice has 123 calories.
For macronutrient ratios, brown rice is much lighter in protein, much heavier in carbs and similar to asparagus for fat. Brown rice has a macronutrient ratio of 9:84:7 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Asparagus | |
|---|---|---|
| Protein | 9% | 34% |
| Carbohydrates | 84% | 61% |
| Fat | 7% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has signficantly less carbohydrates than brown rice - asparagus has 3.9g of total carbs per 100 grams and brown rice has 25.6g of carbohydrates.
dietary fiber
Asparagus is a great source of dietary fiber and it has 31% more dietary fiber than brown rice - asparagus has 2.1g of dietary fiber per 100 grams and brown rice has 1.6g of dietary fiber.
sugar
Asparagus and brown rice contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and brown rice has 0.24g of sugar.
Protein
protein
Asparagus and brown rice contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and brown rice has 2.7g of protein.
Fat
saturated fat
Both asparagus and brown rice are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and brown rice has 0.26g of saturated fat.
Vitamins
Vitamin C
Asparagus has more Vitamin C than brown rice - asparagus has 5.6mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Asparagus has more Vitamin A than brown rice - asparagus has 38ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Asparagus and brown rice contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and brown rice has 0.17mg of Vitamin E.
Vitamin K
Asparagus has 207 times more Vitamin K than brown rice - asparagus has 41.6ug of Vitamin K per 100 grams and brown rice has 0.2ug of Vitamin K.
The B Vitamins
Asparagus has more riboflavin and folate, however, brown rice contains more niacin. Both brown rice and asparagus contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Brown Rice | Asparagus | |
|---|---|---|
| Thiamin | 0.178 MG | 0.143 MG |
| Riboflavin | 0.069 MG | 0.141 MG |
| Niacin | 2.561 MG | 0.978 MG |
| Pantothenic acid | 0.38 MG | 0.274 MG |
| Vitamin B6 | 0.123 MG | 0.091 MG |
| Folate | 9 UG | 52 UG |
Minerals
calcium
Asparagus has 700% more calcium than brown rice - asparagus has 24mg of calcium per 100 grams and brown rice has 3mg of calcium.
iron
Asparagus is a great source of iron and it has 282% more iron than brown rice - asparagus has 2.1mg of iron per 100 grams and brown rice has 0.56mg of iron.
potassium
Asparagus is a great source of potassium and it has 135% more potassium than brown rice - asparagus has 202mg of potassium per 100 grams and brown rice has 86mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both brown rice and asparagus contain significant amounts of alpha linoleic acid (ALA).
| Brown Rice | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.01 G |
| Total | 0.011 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than asparagus per 100 grams.
| Brown Rice | Asparagus | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.04 G |
| Total | 0.359 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Asparagus (Asparagus, raw) .
Cooked Brown Rice 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 brown rice contain more calories in 100 grams?Brown rice is high in calories and asparagus has 80% less calories than brown rice - asparagus has 20 calories in 100g and brown rice has 123 calories.
Is asparagus or brown rice better for protein?
Asparagus and brown rice contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and brown rice has 2.7g of protein.
Does asparagus or brown rice have more carbohydrates?
By weight, asparagus has signficantly fewer carbohydrates than brown rice - asparagus has 3.9g of carbs for 100g and brown rice has 25.6g of carbohydrates.