Asparagus vs. Eggplant
Nutrition comparison of Asparagus and Eggplant
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
asparagus
versus
eggplant
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in asparagus and eggplant:
- Both asparagus and eggplant are high in dietary fiber and potassium.
- Asparagus has more thiamin, riboflavin and folate.
- Asparagus is a great source of iron.
USDA sources for nutritional information: Asparagus (Asparagus, raw) and Eggplant (Eggplant, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus and eggplant contain similar amounts of calories - asparagus has 20 calories per 100 grams and eggplant has 25 calories.
For macronutrient ratios, asparagus is heavier in protein, much lighter in carbs and similar to eggplant for fat. Asparagus has a macronutrient ratio of 34:61:5 and for eggplant, 14:82:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Asparagus | Eggplant | |
|---|---|---|
| Protein | 34% | 14% |
| Carbohydrates | 61% | 82% |
| Fat | 5% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus and eggplant contain similar amounts of carbs - asparagus has 3.9g of total carbs per 100 grams and eggplant has 5.9g of carbohydrates.
The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in eggplant comprise of 54% sugar and 46% dietary fiber.
dietary fiber
Both asparagus and eggplant are high in dietary fiber. Eggplant has 43% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and eggplant has 3g of dietary fiber.
sugar
Asparagus and eggplant contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and eggplant has 3.5g of sugar.
Protein
protein
Asparagus and eggplant contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and eggplant has 0.98g of protein.
Fat
saturated fat
Both asparagus and eggplant are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and eggplant has 0.03g of saturated fat.
Vitamins
Vitamin C
Asparagus has 155% more Vitamin C than eggplant - asparagus has 5.6mg of Vitamin C per 100 grams and eggplant has 2.2mg of Vitamin C.
Vitamin A
Asparagus has 37 times more Vitamin A than eggplant - asparagus has 38ug of Vitamin A per 100 grams and eggplant has 1ug of Vitamin A.
Vitamin E
Asparagus and eggplant contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and eggplant has 0.3mg of Vitamin E.
Vitamin K
Asparagus has 10 times more Vitamin K than eggplant - asparagus has 41.6ug of Vitamin K per 100 grams and eggplant has 3.5ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin, riboflavin and folate. Both asparagus and eggplant contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Asparagus | Eggplant | |
|---|---|---|
| Thiamin | 0.143 MG | 0.039 MG |
| Riboflavin | 0.141 MG | 0.037 MG |
| Niacin | 0.978 MG | 0.649 MG |
| Pantothenic acid | 0.274 MG | 0.281 MG |
| Vitamin B6 | 0.091 MG | 0.084 MG |
| Folate | 52 UG | 22 UG |
Minerals
calcium
Asparagus has 167% more calcium than eggplant - asparagus has 24mg of calcium per 100 grams and eggplant has 9mg of calcium.
iron
Asparagus is a great source of iron and it has 830% more iron than eggplant - asparagus has 2.1mg of iron per 100 grams and eggplant has 0.23mg of iron.
potassium
Both asparagus and eggplant are high in potassium. Asparagus is very similar to asparagus for potassium - asparagus has 202mg of potassium per 100 grams and eggplant has 229mg 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 | Eggplant | |
|---|---|---|
| isorhamnetin | 5.7 mg | ~ |
| kaempferol | 1.39 mg | ~ |
| Quercetin | 13.98 mg | 0.04 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,
| Asparagus | Eggplant | |
|---|---|---|
| beta-carotene | 449 UG | 14 UG |
| alpha-carotene | 9 UG | ~ |
| lutein + zeaxanthin | 710 UG | 36 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both asparagus and eggplant contain significant amounts of alpha linoleic acid (ALA).
| Asparagus | Eggplant | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.013 G |
| Total | 0.01 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, both asparagus and eggplant contain significant amounts of linoleic acid.
| Asparagus | Eggplant | |
|---|---|---|
| linoleic acid | 0.04 G | 0.063 G |
| Total | 0.04 G | 0.063 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.
Asparagus 134g
(
cup
)
|
Daily Values (%) |
Eggplant 82g
(
cup, cubes
)
|
|||||
|---|---|---|---|---|---|---|---|
| 27KCAL 1% |
|
29% | calories | 5% |
|
21KCAL 1% | |
| 5.2G 2% |
|
8% | carbohydrates | 5% |
|
4.8G 2% | |
| 2.8G 11% |
|
12% | dietary fiber | 5% |
|
2.5G 10% | |
| 2.5G | 5% | sugar | 16% | 2.9G | |||
| 0.16G 0.3% |
|
7% | total fat | 5% |
|
0.15G 0.2% | |
| 0.05G 0.3% |
|
66% | saturated fat | 5% |
|
0.03G 0.2% | |
| 5% | monounsaturated fat | >999% | 0.01G | ||||
| 0.07G | 17% | polyunsaturated fat | 5% | 0.06G | |||
| 2.7MG 0.2% |
|
69% | sodium | 5% |
|
1.6MG 0.1% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 51UG 7% |
|
>999% | Vitamin A | 5% |
|
0.82UG 0.1% | |
| 7.5MG 10% |
|
317% | Vitamin C | 5% |
|
1.8MG 2% | |
| 32MG 3% |
|
332% | calcium | 5% |
|
7.4MG 1% | |
| 2.9MG 16% |
|
>999% | iron | 5% |
|
0.19MG 1% | |
| 19MG 6% |
|
73% | magnesium | 5% |
|
11MG 4% | |
| 271MG 12% |
|
44% | potassium | 5% |
|
188MG 8% | |
| 0.19MG 17% |
|
532% | thiamin (Vit B1) | 5% |
|
0.03MG 3% | |
| 0.19MG 17% |
|
532% | riboflavin (Vit B2) | 5% |
|
0.03MG 3% | |
| 1.3MG 9% |
|
145% | niacin (Vit B3) | 5% |
|
0.53MG 4% | |
| 0.12MG 9% |
|
71% | Vitamin B6 | 5% |
|
0.07MG 5% | |
| 0.37MG 7% |
|
61% | pantothenic acid (Vit B5) | 5% |
|
0.23MG 5% | |
| 70UG 17% |
|
289% | folate (Vit B9) | 5% |
|
18UG 5% | |
| 1.5MG 10% |
|
500% | Vitamin E | 5% |
|
0.25MG 2% | |
| 56UG 62% |
|
>999% | Vitamin K | 5% |
|
2.9UG 3% | |
| 2.9G 6% |
|
262% | protein | 5% |
|
0.8G 2% | |
| 21MG 5% |
|
268% | choline | 5% |
|
5.7MG 1% | |
| 0.25MG 21% |
|
257% | copper | 5% |
|
0.07MG 6% | |
| 0.21MG 12% |
|
11% | manganese | 5% |
|
0.19MG 11% | |
| 70MG 10% |
|
250% | phosphorus | 5% |
|
20MG 3% | |
| 3.1UG 6% |
|
>999% | selenium | 5% |
|
0.25UG 0.4% | |
| 0.72MG 9% |
|
453% | zinc | 5% |
|
0.13MG 2% | |
| 125G | 64% | Water | 5% | 76G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does asparagus or eggplant contain more calories in 100 grams?Asparagus and eggplant contain similar amounts of calories - asparagus has 20 calories in 100g and eggplant has 25 calories.
Is asparagus or eggplant better for protein?
Asparagus and eggplant contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and eggplant has 0.98g of protein.
Does asparagus or eggplant have more carbohydrates?
By weight, asparagus and eggplant contain similar amounts of carbs - asparagus has 3.9g of carbs for 100g and eggplant has 5.9g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in eggplant comprise of 50% sugar and 50% dietary fiber.
Does asparagus or eggplant contain more potassium?
Both asparagus and eggplant are high in potassium. Asparagus is very similar to asparagus for potassium - asparagus has 202mg of potassium in 100 grams and eggplant has 229mg of potassium.