Chicken vs. Asparagus
Nutrition comparison of Cooked Chicken and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chicken
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken and asparagus:
- Both asparagus and chicken are high in potassium.
- Asparagus has 76.7 times less saturated fat than chicken.
- Asparagus has signficantly less cholesterol than chicken.
- Asparagus is a great source of dietary fiber and iron.
- Chicken has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, asparagus contains more folate.
- Chicken is an excellent source of protein.
USDA sources for nutritional information: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken is high in calories and asparagus has 89% less calories than chicken - asparagus has 20 calories per 100 grams and chicken has 189 calories.
For macronutrient ratios, chicken is heavier in protein, much lighter in carbs and much heavier in fat compared to asparagus per calorie. Chicken has a macronutrient ratio of 49:0:52 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken | Asparagus | |
|---|---|---|
| Protein | 49% | 34% |
| Carbohydrates | ~ | 61% |
| Fat | 52% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both asparagus and chicken are low in carbohydrates - asparagus has 3.9g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Asparagus is a great source of dietary fiber and it has more dietary fiber than chicken - asparagus has 2.1g of dietary fiber per 100 grams and chicken does not contain significant amounts.
sugar
Chicken has less sugar than asparagus - asparagus has 1.9g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Chicken is an excellent source of protein and it has 958% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and chicken has 23.3g of protein.
Fat
saturated fat
Asparagus has 76.7 times less saturated fat than chicken - asparagus has 0.04g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.
trans fat
Both chicken and asparagus are low in trans fat - chicken has 0.09g of trans fat per 100 grams and asparagus does not contain significant amounts.
cholesterol
Asparagus has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and asparagus does not contain significant amounts.
Vitamins
Vitamin C
Asparagus has more Vitamin C than chicken - asparagus has 5.6mg of Vitamin C per 100 grams and chicken does not contain significant amounts.
Vitamin A
Asparagus has more Vitamin A than chicken - asparagus has 38ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin E
Asparagus and chicken contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and chicken has 0.39mg of Vitamin E.
Vitamin K
Asparagus has 18 times more Vitamin K than chicken - asparagus has 41.6ug of Vitamin K per 100 grams and chicken has 2.1ug of Vitamin K.
The B Vitamins
Chicken has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, asparagus contains more folate. Both chicken and asparagus contain significant amounts of thiamin.
| Chicken | Asparagus | |
|---|---|---|
| Thiamin | 0.121 MG | 0.143 MG |
| Riboflavin | 0.302 MG | 0.141 MG |
| Niacin | 7.107 MG | 0.978 MG |
| Pantothenic acid | 1.327 MG | 0.274 MG |
| Vitamin B6 | 0.538 MG | 0.091 MG |
| Folate | 2 UG | 52 UG |
| Vitamin B12 | 0.51 UG | ~ |
Minerals
calcium
Asparagus has 200% more calcium than chicken - asparagus has 24mg of calcium per 100 grams and chicken has 8mg of calcium.
iron
Asparagus is a great source of iron and it has 130% more iron than chicken - asparagus has 2.1mg of iron per 100 grams and chicken has 0.93mg of iron.
potassium
Both asparagus and chicken are high in potassium. Chicken has 235% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and chicken has 677mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more alpha linoleic acid (ALA), DHA and DPA than asparagus per 100 grams.
| Chicken | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.1 G | 0.01 G |
| DHA | 0.031 G | ~ |
| EPA | 0.008 G | ~ |
| DPA | 0.016 G | ~ |
| Total | 0.155 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, chicken has more linoleic acid than asparagus per 100 grams.
| Chicken | Asparagus | |
|---|---|---|
| other omega 6 | 0.02 G | ~ |
| linoleic acid | 1.818 G | 0.04 G |
| Total | 1.838 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.
Cooked Chicken 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 chicken contain more calories in 100 grams?Chicken is high in calories and asparagus has 90% less calories than chicken - asparagus has 20 calories in 100g and chicken has 189 calories.
Is asparagus or chicken better for protein?
Chicken is a fantastic source of protein and it has 960% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and chicken has 23.3g of protein.
Does asparagus or chicken have more carbohydrates?
By weight, both asparagus and chicken are low in carbohydrates - asparagus has 3.9g of carbs for 100g and chicken has no carbs..
Does asparagus or chicken contain more potassium?
Both asparagus and chicken are high in potassium. Chicken has 240% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and chicken has 677mg of potassium.