Kiwi vs. Asparagus
Nutrition comparison of Kiwi and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and asparagus:
- Both kiwi and asparagus are high in dietary fiber and potassium.
- Asparagus has 3.7 times less sugar than kiwi.
- Asparagus has 67% less calories than kiwi.
- Asparagus has 74% less carbohydrates than kiwi.
- Asparagus has more thiamin, riboflavin, niacin and folate.
- Asparagus is a great source of iron.
- Kiwi is an excellent source of Vitamin C.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus has 67% less calories than kiwi - kiwi has 61 calories per 100 grams and asparagus has 20 calories.
For macronutrient ratios, kiwi is much lighter in protein, much heavier in carbs and similar to asparagus for fat. Kiwi has a macronutrient ratio of 7:87:7 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Asparagus | |
|---|---|---|
| Protein | 7% | 34% |
| Carbohydrates | 87% | 61% |
| Fat | 7% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has 74% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and asparagus has 3.9g of carbohydrates.
dietary fiber
Both kiwi and asparagus are high in dietary fiber. Kiwi has 43% more dietary fiber than asparagus - kiwi has 3g of dietary fiber per 100 grams and asparagus has 2.1g of dietary fiber.
sugar
Asparagus has 3.7 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and asparagus has 1.9g of sugar.
Protein
protein
Kiwi and asparagus contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and asparagus has 2.2g of protein.
Fat
saturated fat
Both kiwi and asparagus are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and asparagus has 0.04g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 15 times more Vitamin C than asparagus - kiwi has 92.7mg of Vitamin C per 100 grams and asparagus has 5.6mg of Vitamin C.
Vitamin A
Asparagus has 850% more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and asparagus has 38ug of Vitamin A.
Vitamin E
Kiwi and asparagus contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and asparagus has 1.1mg of Vitamin E.
Vitamin K
Kiwi and asparagus contain similar amounts of Vitamin K - kiwi has 40.3ug of Vitamin K per 100 grams and asparagus has 41.6ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin, riboflavin, niacin and folate. Both kiwi and asparagus contain significant amounts of pantothenic acid and Vitamin B6.
| Kiwi | Asparagus | |
|---|---|---|
| Thiamin | 0.027 MG | 0.143 MG |
| Riboflavin | 0.025 MG | 0.141 MG |
| Niacin | 0.341 MG | 0.978 MG |
| Pantothenic acid | 0.183 MG | 0.274 MG |
| Vitamin B6 | 0.063 MG | 0.091 MG |
| Folate | 25 UG | 52 UG |
Minerals
calcium
Kiwi has 42% more calcium than asparagus - kiwi has 34mg of calcium per 100 grams and asparagus has 24mg of calcium.
iron
Asparagus is a great source of iron and it has 590% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and asparagus has 2.1mg of iron.
potassium
Both kiwi and asparagus are high in potassium. Kiwi has 54% more potassium than asparagus - kiwi has 312mg of potassium per 100 grams and asparagus has 202mg 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, kiwi has more luteolin than asparagus per 100 grams, however, asparagus contains more quercetin and isorhamnetin than kiwi per 100 grams. Both kiwi and asparagus contain significant amounts of kaempferol.
| Kiwi | Asparagus | |
|---|---|---|
| luteolin | 0.74 mg | ~ |
| kaempferol | 1.03 mg | 1.39 mg |
| Quercetin | 0.04 mg | 13.98 mg |
| isorhamnetin | ~ | 5.7 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,
| Kiwi | Asparagus | |
|---|---|---|
| beta-carotene | 52 UG | 449 UG |
| lutein + zeaxanthin | 122 UG | 710 UG |
| alpha-carotene | ~ | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Kiwi | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.01 G |
| Total | 0.042 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than asparagus per 100 grams.
| Kiwi | Asparagus | |
|---|---|---|
| linoleic acid | 0.246 G | 0.04 G |
| Total | 0.246 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.
Kiwi 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 kiwi or asparagus contain more calories in 100 grams?Asparagus has 70% less calories than kiwi - kiwi has 61 calories in 100g and asparagus has 20 calories.
Is kiwi or asparagus better for protein?
Kiwi and asparagus contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and asparagus has 2.2g of protein.
Does kiwi or asparagus have more carbohydrates?
By weight, asparagus has 70% fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and asparagus has 3.9g of carbohydrates.
Does kiwi or asparagus contain more potassium?
Both kiwi and asparagus are high in potassium. Kiwi has 50% more potassium than asparagus - kiwi has 312mg of potassium in 100 grams and asparagus has 202mg of potassium.