Peanuts vs. Asparagus
Nutrition comparison of Peanuts and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and asparagus:
- Both asparagus and peanuts are high in dietary fiber and potassium.
- Asparagus has 4.4 times less carbohydrates than peanut.
- Asparagus is a great source of iron.
- Peanut has more niacin, pantothenic acid and Vitamin B6.
- Peanut is a great source of calcium.
- Peanut is an excellent source of protein.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut is high in calories and asparagus has 97% less calories than peanut - asparagus has 20 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is lighter in protein, much lighter in carbs and much heavier in fat compared to asparagus per calorie. Peanuts has a macronutrient ratio of 16:14:71 and for asparagus, 35:62:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Asparagus | |
|---|---|---|
| Protein | 16% | 35% |
| Carbohydrates | 14% | 62% |
| Fat | 71% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has 4.4 times less carbohydrates than peanut - asparagus has 3.9g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both asparagus and peanuts are high in dietary fiber. Peanut has 300% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Asparagus and peanuts contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Peanut is an excellent source of protein and it has 10 times more protein than asparagus - asparagus has 2.2g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and asparagus has 99% less saturated fat than peanut - asparagus has 0.04g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and asparagus are low in trans fat - peanut has 0.03g of trans fat per 100 grams and asparagus does not contain significant amounts.
Vitamins
Vitamin C
Asparagus has more Vitamin C than peanut - asparagus has 5.6mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin A
Asparagus has more Vitamin A than peanut - asparagus has 38ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 336% more Vitamin E than asparagus - asparagus has 1.1mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Asparagus has more Vitamin K than peanut - asparagus has 41.6ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more niacin, pantothenic acid and Vitamin B6. Both peanuts and asparagus contain significant amounts of thiamin, riboflavin and folate.
| Peanuts | Asparagus | |
|---|---|---|
| Thiamin | 0.152 MG | 0.143 MG |
| Riboflavin | 0.197 MG | 0.141 MG |
| Niacin | 14.355 MG | 0.978 MG |
| Pantothenic acid | 1.011 MG | 0.274 MG |
| Vitamin B6 | 0.466 MG | 0.091 MG |
| Folate | 97 UG | 52 UG |
Minerals
calcium
Peanut is a great source of calcium and it has 142% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Asparagus is a great source of iron and it has 35% more iron than peanut - asparagus has 2.1mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both asparagus and peanuts are high in potassium. Peanut has 214% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, peanut has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Peanuts | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.01 G |
| Total | 0.026 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than asparagus per 100 grams.
| Peanuts | Asparagus | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 9.715 G | 0.04 G |
| Total | 9.719 G | 0.04 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 Peanuts or Asparagus .
Peanuts g
()
|
Daily Values (%) |
Asparagus g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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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 peanuts contain more calories in 100 grams?Peanut is high in calories and asparagus has 100% less calories than peanut - asparagus has 20 calories in 100g and peanut has 587 calories.
Is asparagus or peanuts better for protein?
Peanut is a fantastic source of protein and it has 10 times more protein than asparagus - asparagus has 2.2g of protein per 100 grams and peanut has 24.4g of protein.
Does asparagus or peanuts have more carbohydrates?
By weight, asparagus has 4.4 times fewer carbohydrates than peanut - asparagus has 3.9g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does asparagus or peanuts contain more potassium?
Both asparagus and peanuts are high in potassium. Peanut has 210% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and peanut has 634mg of potassium.