Lemon vs. Asparagus
Nutrition comparison of Lemon and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
lemon
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lemon and asparagus:
- Both lemon and asparagus are high in dietary fiber.
- Asparagus has more thiamin, riboflavin, niacin and folate.
- Asparagus is a great source of iron and potassium.
- Lemon is an excellent source of Vitamin C.
USDA sources for nutritional information: Lemon (Lemons, raw, without peel) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lemon and asparagus contain similar amounts of calories - lemon has 29 calories per 100 grams and asparagus has 20 calories.
For macronutrient ratios, lemon is much lighter in protein, much heavier in carbs and similar to asparagus for fat. Lemon has a macronutrient ratio of 10:84:6 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lemon | Asparagus | |
|---|---|---|
| Protein | 10% | 34% |
| Carbohydrates | 84% | 61% |
| Fat | 6% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Lemon and asparagus contain similar amounts of carbs - lemon has 9.3g of total carbs per 100 grams and asparagus has 3.9g of carbohydrates.
dietary fiber
Both lemon and asparagus are high in dietary fiber. Lemon has 33% more dietary fiber than asparagus - lemon has 2.8g of dietary fiber per 100 grams and asparagus has 2.1g of dietary fiber.
sugar
Lemon and asparagus contain similar amounts of sugar - lemon has 2.5g of sugar per 100 grams and asparagus has 1.9g of sugar.
Protein
protein
Lemon and asparagus contain similar amounts of protein - lemon has 1.1g of protein per 100 grams and asparagus has 2.2g of protein.
Fat
saturated fat
Both lemon and asparagus are low in saturated fat - lemon has 0.04g of saturated fat per 100 grams and asparagus has 0.04g of saturated fat.
Vitamins
Vitamin C
Lemon is an excellent source of Vitamin C and it has 846% more Vitamin C than asparagus - lemon has 53mg of Vitamin C per 100 grams and asparagus has 5.6mg of Vitamin C.
Vitamin A
Asparagus has 37 times more Vitamin A than lemon - lemon has 1ug of Vitamin A per 100 grams and asparagus has 38ug of Vitamin A.
Vitamin E
Lemon and asparagus contain similar amounts of Vitamin E - lemon has 0.15mg of Vitamin E per 100 grams and asparagus has 1.1mg of Vitamin E.
Vitamin K
Asparagus has more Vitamin K than lemon - asparagus has 41.6ug of Vitamin K per 100 grams and lemon does not contain significant amounts.
The B Vitamins
Asparagus has more thiamin, riboflavin, niacin and folate. Both lemon and asparagus contain significant amounts of pantothenic acid and Vitamin B6.
| Lemon | Asparagus | |
|---|---|---|
| Thiamin | 0.04 MG | 0.143 MG |
| Riboflavin | 0.02 MG | 0.141 MG |
| Niacin | 0.1 MG | 0.978 MG |
| Pantothenic acid | 0.19 MG | 0.274 MG |
| Vitamin B6 | 0.08 MG | 0.091 MG |
| Folate | 11 UG | 52 UG |
Minerals
calcium
Lemon and asparagus contain similar amounts of calcium - lemon has 26mg of calcium per 100 grams and asparagus has 24mg of calcium.
iron
Asparagus is a great source of iron and it has 257% more iron than lemon - lemon has 0.6mg of iron per 100 grams and asparagus has 2.1mg of iron.
potassium
Asparagus is a great source of potassium and it has 46% more potassium than lemon - lemon has 138mg 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, lemon has more luteolin and myricetin than asparagus per 100 grams, however, asparagus contains more kaempferol, quercetin and isorhamnetin than lemon per 100 grams.
| Lemon | Asparagus | |
|---|---|---|
| luteolin | 1.9 mg | ~ |
| kaempferol | 0.03 mg | 1.39 mg |
| myricetin | 0.5 mg | ~ |
| Quercetin | 1.14 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, both lemon and asparagus contain small amounts of alpha-carotene.
| Lemon | Asparagus | |
|---|---|---|
| beta-carotene | 3 UG | 449 UG |
| alpha-carotene | 1 UG | 9 UG |
| lutein + zeaxanthin | 11 UG | 710 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lemon has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Lemon | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.01 G |
| Total | 0.026 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both lemon and asparagus contain significant amounts of linoleic acid.
| Lemon | Asparagus | |
|---|---|---|
| linoleic acid | 0.063 G | 0.04 G |
| Total | 0.063 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.
Lemon 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 lemon or asparagus contain more calories in 100 grams?Lemon and asparagus contain similar amounts of calories - lemon has 29 calories in 100g and asparagus has 20 calories.
Is lemon or asparagus better for protein?
Lemon and asparagus contain similar amounts of protein - lemon has 1.1g of protein per 100 grams and asparagus has 2.2g of protein.
Does lemon or asparagus have more carbohydrates?
By weight, lemon and asparagus contain similar amounts of carbs - lemon has 9.3g of carbs for 100g and asparagus has 3.9g of carbohydrates.