Orange vs. Asparagus
Nutrition comparison of Orange and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and asparagus:
- Both asparagus and orange are high in dietary fiber.
- Asparagus has 3.8 times less sugar than orange.
- Asparagus has 57% less calories than orange.
- Asparagus has 66% less carbohydrates than orange.
- Asparagus has more riboflavin, niacin and folate.
- Asparagus is a great source of iron.
- Orange is a great source of calcium.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus has 57% less calories than orange - asparagus has 20 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, orange is much lighter in protein, much heavier in carbs and similar to asparagus for fat. Orange has a macronutrient ratio of 6:91:4 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Asparagus | |
|---|---|---|
| Protein | 6% | 34% |
| Carbohydrates | 91% | 61% |
| Fat | 4% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has 66% less carbohydrates than orange - asparagus has 3.9g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in orange comprise of 79% sugar and 21% dietary fiber.
dietary fiber
Both asparagus and orange are high in dietary fiber. Asparagus is very similar to asparagus for dietary fiber - asparagus has 2.1g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Asparagus has 3.8 times less sugar than orange - asparagus has 1.9g of sugar per 100 grams and orange has 9.1g of sugar.
Protein
protein
Asparagus and orange contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both asparagus and orange are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 704% more Vitamin C than asparagus - asparagus has 5.6mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.
Vitamin A
Asparagus has 245% more Vitamin A than orange - asparagus has 38ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.
Vitamin E
Asparagus and orange contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
Vitamin K
Asparagus has more Vitamin K than orange - asparagus has 41.6ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Asparagus has more riboflavin, niacin and folate. Both orange and asparagus contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Orange | Asparagus | |
|---|---|---|
| Thiamin | 0.1 MG | 0.143 MG |
| Riboflavin | 0.04 MG | 0.141 MG |
| Niacin | 0.4 MG | 0.978 MG |
| Pantothenic acid | 0.25 MG | 0.274 MG |
| Vitamin B6 | 0.051 MG | 0.091 MG |
| Folate | 17 UG | 52 UG |
Minerals
calcium
Orange is a great source of calcium and it has 79% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Asparagus is a great source of iron and it has 22 times more iron than orange - asparagus has 2.1mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Asparagus and orange contain similar amounts of potassium - asparagus has 202mg of potassium per 100 grams and orange has 169mg 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 orange and asparagus contain small amounts of alpha-carotene.
| Orange | Asparagus | |
|---|---|---|
| beta-carotene | 71 UG | 449 UG |
| alpha-carotene | 11 UG | 9 UG |
| lutein + zeaxanthin | 129 UG | 710 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both orange and asparagus contain significant amounts of alpha linoleic acid (ALA).
| Orange | 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 and asparagus contain small amounts of linoleic acid.
| Orange | Asparagus | |
|---|---|---|
| linoleic acid | 0.031 G | 0.04 G |
| Total | 0.031 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.
Orange 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 contain more calories in 100 grams?Asparagus has 60% less calories than orange - asparagus has 20 calories in 100g and orange has 46 calories.
Is asparagus or orange better for protein?
Asparagus and orange contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and orange has 0.7g of protein.
Does asparagus or orange have more carbohydrates?
By weight, asparagus has 70% fewer carbohydrates than orange - asparagus has 3.9g of carbs for 100g and orange has 11.5g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in orange comprise of 80% sugar and 20% dietary fiber.