Asparagus vs. Kale
Nutrition comparison of Asparagus and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
asparagus
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in asparagus and kale:
- Both asparagus and kale are high in dietary fiber and potassium.
- Asparagus is a great source of iron.
- Kale has more riboflavin.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Asparagus (Asparagus, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus and kale contain similar amounts of calories - asparagus has 20 calories per 100 grams and kale has 35 calories.
For macronutrient ratios, asparagus is heavier in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Asparagus has a macronutrient ratio of 35:62:4 and for kale, 27:41:32 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Asparagus | Kale | |
|---|---|---|
| Protein | 35% | 27% |
| Carbohydrates | 62% | 41% |
| Fat | 4% | 32% |
| Alcohol | ~ | ~ |
carbohydrates
Both asparagus and kale are low in carbohydrates - asparagus has 3.9g of total carbs per 100 grams and kale has 4.4g of carbohydrates.
The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in kale comprise of 81% dietary fiber and 19% sugar.
dietary fiber
Both asparagus and kale are high in dietary fiber. Kale has 95% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and kale has 4.1g of dietary fiber.
sugar
Asparagus and kale contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and kale has 0.99g of sugar.
Protein
protein
Asparagus and kale contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and kale has 2.9g of protein.
Fat
saturated fat
Both asparagus and kale are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and kale has 0.18g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 15 times more Vitamin C than asparagus - asparagus has 5.6mg of Vitamin C per 100 grams and kale has 93.4mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 534% more Vitamin A than asparagus - asparagus has 38ug of Vitamin A per 100 grams and kale has 241ug of Vitamin A.
Vitamin E
Asparagus and kale contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and kale has 0.66mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 837% more Vitamin K than asparagus - asparagus has 41.6ug of Vitamin K per 100 grams and kale has 389.6ug of Vitamin K.
The B Vitamins
Kale has more riboflavin. Both asparagus and kale contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Asparagus | Kale | |
|---|---|---|
| Thiamin | 0.143 MG | 0.113 MG |
| Riboflavin | 0.141 MG | 0.347 MG |
| Niacin | 0.978 MG | 1.18 MG |
| Pantothenic acid | 0.274 MG | 0.37 MG |
| Vitamin B6 | 0.091 MG | 0.147 MG |
| Folate | 52 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 958% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and kale has 254mg of calcium.
iron
Asparagus is a great source of iron and it has 34% more iron than kale - asparagus has 2.1mg of iron per 100 grams and kale has 1.6mg of iron.
potassium
Both asparagus and kale are high in potassium. Kale has 72% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and kale has 348mg 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, both asparagus and kale contain significant amounts of quercetin.
| Asparagus | Kale | |
|---|---|---|
| isorhamnetin | 5.7 mg | 23.6 mg |
| kaempferol | 1.39 mg | 46.8 mg |
| Quercetin | 13.98 mg | 22.58 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 | Kale | |
|---|---|---|
| beta-carotene | 449 UG | 2873 UG |
| alpha-carotene | 9 UG | ~ |
| lutein + zeaxanthin | 710 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Asparagus | Kale | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.378 G |
| Total | 0.01 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than asparagus per 100 grams.
| Asparagus | Kale | |
|---|---|---|
| linoleic acid | 0.04 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.04 G | 0.294 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Asparagus or Kale .
Asparagus g
()
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Daily Values (%) |
Kale g
()
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| KCAL % |
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5% | calories | 5% |
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | Vitamin D | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does asparagus or kale contain more calories in 100 grams?Asparagus and kale contain similar amounts of calories - asparagus has 20 calories in 100g and kale has 35 calories.
Is asparagus or kale better for protein?
Asparagus and kale contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and kale has 2.9g of protein.
Does asparagus or kale have more carbohydrates?
By weight, both asparagus and kale are low in carbohydrates - asparagus has 3.9g of carbs for 100g and kale has 4.4g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in kale comprise of 80% dietary fiber and 20% sugar.
Does asparagus or kale contain more calcium?
Kale is a rich source of calcium and it has 960% more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and kale has 254mg of calcium.
Does asparagus or kale contain more potassium?
Both asparagus and kale are high in potassium. Kale has 70% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and kale has 348mg of potassium.