Asparagus vs. Chili Pepper
Nutrition comparison of Asparagus and Chili Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
asparagus
versus
chili pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in asparagus and chili pepper:
- Both asparagus and chili pepper are high in potassium.
- Asparagus has more pantothenic acid and folate, however, chili pepper contains more Vitamin B6.
- Asparagus is a great source of dietary fiber and iron.
- Chili pepper is an excellent source of Vitamin C.
USDA sources for nutritional information: Asparagus (Asparagus, raw) and Chili Pepper (Peppers, hot chili, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus has 50% less calories than chili pepper - asparagus has 20 calories per 100 grams and chili pepper has 40 calories.
For macronutrient ratios, asparagus is heavier in protein, lighter in carbs and similar to chili pepper for fat. Asparagus has a macronutrient ratio of 34:61:5 and for chili pepper, 17:79:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Asparagus | Chili Pepper | |
|---|---|---|
| Protein | 34% | 17% |
| Carbohydrates | 61% | 79% |
| Fat | 5% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus and chili pepper contain similar amounts of carbs - asparagus has 3.9g of total carbs per 100 grams and chili pepper has 9.5g of carbohydrates.
dietary fiber
Asparagus is a great source of dietary fiber and it has 40% more dietary fiber than chili pepper - asparagus has 2.1g of dietary fiber per 100 grams and chili pepper has 1.5g of dietary fiber.
sugar
Asparagus and chili pepper contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and chili pepper has 5.1g of sugar.
Protein
protein
Asparagus and chili pepper contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and chili pepper has 2g of protein.
Fat
saturated fat
Both asparagus and chili pepper are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and chili pepper has 0.02g of saturated fat.
Vitamins
Vitamin C
Chili pepper is an excellent source of Vitamin C and it has 42 times more Vitamin C than asparagus - asparagus has 5.6mg of Vitamin C per 100 grams and chili pepper has 242.5mg of Vitamin C.
Vitamin A
Chili pepper has 55% more Vitamin A than asparagus - asparagus has 38ug of Vitamin A per 100 grams and chili pepper has 59ug of Vitamin A.
Vitamin E
Asparagus and chili pepper contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and chili pepper has 0.69mg of Vitamin E.
Vitamin K
Asparagus has 191% more Vitamin K than chili pepper - asparagus has 41.6ug of Vitamin K per 100 grams and chili pepper has 14.3ug of Vitamin K.
The B Vitamins
Asparagus has more pantothenic acid and folate, however, chili pepper contains more Vitamin B6. Both asparagus and chili pepper contain significant amounts of thiamin, riboflavin and niacin.
| Asparagus | Chili Pepper | |
|---|---|---|
| Thiamin | 0.143 MG | 0.09 MG |
| Riboflavin | 0.141 MG | 0.09 MG |
| Niacin | 0.978 MG | 0.95 MG |
| Pantothenic acid | 0.274 MG | 0.061 MG |
| Vitamin B6 | 0.091 MG | 0.278 MG |
| Folate | 52 UG | 23 UG |
Minerals
calcium
Asparagus and chili pepper contain similar amounts of calcium - asparagus has 24mg of calcium per 100 grams and chili pepper has 18mg of calcium.
iron
Asparagus is a great source of iron and it has 78% more iron than chili pepper - asparagus has 2.1mg of iron per 100 grams and chili pepper has 1.2mg of iron.
potassium
Both asparagus and chili pepper are high in potassium. Chili pepper has 68% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and chili pepper has 340mg 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 has more isorhamnetin and kaempferol than chili pepper per 100 grams, however, chili pepper contains more apigenin, luteolin and myricetin than asparagus per 100 grams. Both asparagus and chili pepper contain significant amounts of quercetin.
| Asparagus | Chili Pepper | |
|---|---|---|
| isorhamnetin | 5.7 mg | ~ |
| kaempferol | 1.39 mg | ~ |
| Quercetin | 13.98 mg | 14.7 mg |
| apigenin | ~ | 1.4 mg |
| luteolin | ~ | 3.87 mg |
| myricetin | ~ | 1.2 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, both asparagus and chili pepper contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Asparagus | Chili Pepper | |
|---|---|---|
| beta-carotene | 449 UG | 671 UG |
| alpha-carotene | 9 UG | 23 UG |
| lutein + zeaxanthin | 710 UG | 725 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both asparagus and chili pepper contain small amounts of alpha linoleic acid (ALA).
| Asparagus | Chili Pepper | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.005 G |
| Total | 0.01 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, chili pepper has more linoleic acid than asparagus per 100 grams.
| Asparagus | Chili Pepper | |
|---|---|---|
| linoleic acid | 0.04 G | 0.104 G |
| Total | 0.04 G | 0.104 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 Chili Pepper (Peppers, hot chili, green, raw) .
Asparagus g
()
|
Daily Values (%) |
Chili Pepper g
()
|
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|---|---|---|---|---|---|---|---|
| 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 chili pepper contain more calories in 100 grams?Asparagus has 50% less calories than chili pepper - asparagus has 20 calories in 100g and chili pepper has 40 calories.
Is asparagus or chili pepper better for protein?
Asparagus and chili pepper contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and chili pepper has 2g of protein.
Does asparagus or chili pepper have more carbohydrates?
By weight, asparagus and chili pepper contain similar amounts of carbs - asparagus has 3.9g of carbs for 100g and chili pepper has 9.5g of carbohydrates.
Does asparagus or chili pepper contain more potassium?
Both asparagus and chili pepper are high in potassium. Chili pepper has 70% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and chili pepper has 340mg of potassium.