Grapes vs. Asparagus
Nutrition comparison of Grapes and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and asparagus:
- Asparagus has 3.6 times less carbohydrates than grape.
- Asparagus has 7.2 times less sugar than grape.
- Asparagus has 71% less calories than grape.
- Asparagus has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Asparagus is a great source of dietary fiber and iron.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus has 71% less calories than grape - asparagus has 20 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is much lighter in protein, much heavier in carbs and similar to asparagus for fat. Grapes has a macronutrient ratio of 4:95:2 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Asparagus | |
|---|---|---|
| Protein | 4% | 34% |
| Carbohydrates | 95% | 61% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has 3.6 times less carbohydrates than grape - asparagus has 3.9g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Asparagus is a great source of dietary fiber and it has 133% more dietary fiber than grape - asparagus has 2.1g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Asparagus has 7.2 times less sugar than grape - asparagus has 1.9g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Asparagus and grapes contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both asparagus and grapes are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Asparagus and grapes contain similar amounts of Vitamin C - asparagus has 5.6mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Asparagus has 11 times more Vitamin A than grape - asparagus has 38ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Asparagus and grapes contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Asparagus has 185% more Vitamin K than grape - asparagus has 41.6ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both grapes and asparagus contain significant amounts of Vitamin B6.
| Grapes | Asparagus | |
|---|---|---|
| Thiamin | 0.069 MG | 0.143 MG |
| Riboflavin | 0.07 MG | 0.141 MG |
| Niacin | 0.188 MG | 0.978 MG |
| Pantothenic acid | 0.05 MG | 0.274 MG |
| Vitamin B6 | 0.086 MG | 0.091 MG |
| Folate | 2 UG | 52 UG |
Minerals
calcium
Asparagus has 140% more calcium than grape - asparagus has 24mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Asparagus is a great source of iron and it has 494% more iron than grape - asparagus has 2.1mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Asparagus and grapes contain similar amounts of potassium - asparagus has 202mg of potassium per 100 grams and grape has 191mg 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 grapes and asparagus contain small amounts of alpha-carotene.
| Grapes | Asparagus | |
|---|---|---|
| beta-carotene | 39 UG | 449 UG |
| alpha-carotene | 1 UG | 9 UG |
| lutein + zeaxanthin | 72 UG | 710 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both grapes and asparagus contain significant amounts of alpha linoleic acid (ALA).
| Grapes | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.01 G |
| Total | 0.011 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both grapes and asparagus contain small amounts of linoleic acid.
| Grapes | Asparagus | |
|---|---|---|
| linoleic acid | 0.037 G | 0.04 G |
| Total | 0.037 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.
Grapes 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 grapes contain more calories in 100 grams?Asparagus has 70% less calories than grape - asparagus has 20 calories in 100g and grape has 69 calories.
Is asparagus or grapes better for protein?
Asparagus and grapes contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and grape has 0.72g of protein.
Does asparagus or grapes have more carbohydrates?
By weight, asparagus has 3.6 times fewer carbohydrates than grape - asparagus has 3.9g of carbs for 100g and grape has 18.1g of carbohydrates.