Orange Juice vs. Asparagus
Nutrition comparison of Orange Juice and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange juice
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange juice and asparagus:
- Asparagus has 3.4 times less sugar than orange juice.
- Asparagus has 56% less calories than orange juice.
- Asparagus has 63% less carbohydrates than orange juice.
- Asparagus has more riboflavin, niacin and Vitamin B6.
- Asparagus is a great source of dietary fiber and iron.
- Orange juice is an excellent source of Vitamin C.
USDA sources for nutritional information: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus has 56% less calories than orange juice - asparagus has 20 calories per 100 grams and orange juice has 45 calories.
For macronutrient ratios, orange juice is much lighter in protein, much heavier in carbs and similar to asparagus for fat. Orange juice has a macronutrient ratio of 6:90:4 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Juice | Asparagus | |
|---|---|---|
| Protein | 6% | 34% |
| Carbohydrates | 90% | 61% |
| Fat | 4% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has 63% less carbohydrates than orange juice - asparagus has 3.9g of total carbs per 100 grams and orange juice has 10.4g of carbohydrates.
dietary fiber
Asparagus is a great source of dietary fiber and it has 950% more dietary fiber than orange juice - asparagus has 2.1g of dietary fiber per 100 grams and orange juice has 0.2g of dietary fiber.
sugar
Asparagus has 3.4 times less sugar than orange juice - asparagus has 1.9g of sugar per 100 grams and orange juice has 8.4g of sugar.
Protein
protein
Asparagus and orange juice contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and orange juice has 0.7g of protein.
Fat
saturated fat
Both asparagus and orange juice are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and orange juice has 0.02g of saturated fat.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has 793% more Vitamin C than asparagus - asparagus has 5.6mg of Vitamin C per 100 grams and orange juice has 50mg of Vitamin C.
Vitamin A
Asparagus has 280% more Vitamin A than orange juice - asparagus has 38ug of Vitamin A per 100 grams and orange juice has 10ug of Vitamin A.
Vitamin E
Asparagus and orange juice contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and orange juice has 0.04mg of Vitamin E.
Vitamin K
Asparagus has 415 times more Vitamin K than orange juice - asparagus has 41.6ug of Vitamin K per 100 grams and orange juice has 0.1ug of Vitamin K.
The B Vitamins
Asparagus has more riboflavin, niacin and Vitamin B6. Both orange juice and asparagus contain significant amounts of thiamin, pantothenic acid and folate.
| Orange Juice | Asparagus | |
|---|---|---|
| Thiamin | 0.09 MG | 0.143 MG |
| Riboflavin | 0.03 MG | 0.141 MG |
| Niacin | 0.4 MG | 0.978 MG |
| Pantothenic acid | 0.19 MG | 0.274 MG |
| Vitamin B6 | 0.04 MG | 0.091 MG |
| Folate | 30 UG | 52 UG |
Minerals
calcium
Asparagus has 118% more calcium than orange juice - asparagus has 24mg of calcium per 100 grams and orange juice has 11mg of calcium.
iron
Asparagus is a great source of iron and it has 970% more iron than orange juice - asparagus has 2.1mg of iron per 100 grams and orange juice has 0.2mg of iron.
potassium
Asparagus and orange juice contain similar amounts of potassium - asparagus has 202mg of potassium per 100 grams and orange juice has 200mg 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,
| Orange Juice | Asparagus | |
|---|---|---|
| myricetin | 0.05 mg | ~ |
| Quercetin | 0.25 mg | 13.98 mg |
| isorhamnetin | ~ | 5.7 mg |
| kaempferol | ~ | 1.39 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 orange juice and asparagus contain small amounts of alpha-carotene.
| Orange Juice | Asparagus | |
|---|---|---|
| beta-carotene | 33 UG | 449 UG |
| alpha-carotene | 6 UG | 9 UG |
| lutein + zeaxanthin | 115 UG | 710 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both orange juice and asparagus contain significant amounts of alpha linoleic acid (ALA).
| Orange Juice | 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 orange juice and asparagus contain small amounts of linoleic acid.
| Orange Juice | Asparagus | |
|---|---|---|
| linoleic acid | 0.029 G | 0.04 G |
| Total | 0.029 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.
Note: The specific food items compared are: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Asparagus (Asparagus, raw) .
Orange Juice 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 orange juice contain more calories in 100 grams?Asparagus has 60% less calories than orange juice - asparagus has 20 calories in 100g and orange juice has 45 calories.
Is asparagus or orange juice better for protein?
Asparagus and orange juice contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and orange juice has 0.7g of protein.
Does asparagus or orange juice have more carbohydrates?
By weight, asparagus has 60% fewer carbohydrates than orange juice - asparagus has 3.9g of carbs for 100g and orange juice has 10.4g of carbohydrates.