Salmon vs. Asparagus
Nutrition comparison of Salmon and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and asparagus:
- Both asparagus and salmon are high in potassium.
- Asparagus is a great source of dietary fiber and iron.
- Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, asparagus contains more folate.
- Salmon is an excellent source of Vitamin D and protein.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and asparagus has 84% less calories than salmon - asparagus has 20 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and much heavier in fat compared to asparagus per calorie. Salmon has a macronutrient ratio of 67:0:33 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Asparagus | |
|---|---|---|
| Protein | 67% | 34% |
| Carbohydrates | ~ | 61% |
| Fat | 33% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both asparagus and salmon are low in carbohydrates - asparagus has 3.9g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Asparagus is a great source of dietary fiber and it has more dietary fiber than salmon - asparagus has 2.1g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than asparagus - asparagus has 1.9g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 832% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both asparagus and salmon are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and asparagus are low in trans fat - salmon has 0.03g of trans fat per 100 grams and asparagus does not contain significant amounts.
cholesterol
Asparagus has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and asparagus does not contain significant amounts.
Vitamins
Vitamin C
Asparagus has more Vitamin C than salmon - asparagus has 5.6mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Asparagus and salmon contain similar amounts of Vitamin A - asparagus has 38ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than asparagus - salmon has 435iu of Vitamin D per 100 grams and asparagus does not contain significant amounts.
Vitamin E
Asparagus and salmon contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Asparagus has 103 times more Vitamin K than salmon - asparagus has 41.6ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, asparagus contains more folate. Both salmon and asparagus contain significant amounts of thiamin and riboflavin.
| Salmon | Asparagus | |
|---|---|---|
| Thiamin | 0.08 MG | 0.143 MG |
| Riboflavin | 0.105 MG | 0.141 MG |
| Niacin | 7.995 MG | 0.978 MG |
| Pantothenic acid | 1.03 MG | 0.274 MG |
| Vitamin B6 | 0.611 MG | 0.091 MG |
| Folate | 4 UG | 52 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Asparagus has 243% more calcium than salmon - asparagus has 24mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Asparagus is a great source of iron and it has 463% more iron than salmon - asparagus has 2.1mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both asparagus and salmon are high in potassium. Salmon has 81% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, salmon has more alpha linoleic acid (ALA), DHA, EPA and DPA than asparagus per 100 grams.
| Salmon | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.01 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, salmon has more linoleic acid than asparagus per 100 grams.
| Salmon | Asparagus | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 0.04 G |
| Total | 0.085 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.
Salmon 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 salmon contain more calories in 100 grams?Salmon is high in calories and asparagus has 80% less calories than salmon - asparagus has 20 calories in 100g and salmon has 127 calories.
Is asparagus or salmon better for protein?
Salmon is a fantastic source of protein and it has 830% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and salmon has 20.5g of protein.
Does asparagus or salmon have more carbohydrates?
By weight, both asparagus and salmon are low in carbohydrates - asparagus has 3.9g of carbs for 100g and salmon has no carbs..
Does asparagus or salmon contain more potassium?
Both asparagus and salmon are high in potassium. Salmon has 80% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and salmon has 366mg of potassium.