Asparagus vs. Shallot
Nutrition comparison of Asparagus and Shallot
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
asparagus
versus
shallot
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in asparagus and shallot:
- Both asparagus and shallot are high in dietary fiber and potassium.
- Asparagus has 3.1 times less sugar than shallot.
- Asparagus has 3.3 times less carbohydrates than shallot.
- Asparagus has 72% less calories than shallot.
- Asparagus has more thiamin, riboflavin and niacin, however, shallot contains more Vitamin B6.
- Asparagus is a great source of iron.
USDA sources for nutritional information: Asparagus (Asparagus, raw) and Shallot (Shallots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus has 72% less calories than shallot - asparagus has 20 calories per 100 grams and shallot has 72 calories.
For macronutrient ratios, asparagus is much heavier in protein, much lighter in carbs and similar to shallot for fat. Asparagus has a macronutrient ratio of 35:62:4 and for shallot, 13:86:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Asparagus | Shallot | |
|---|---|---|
| Protein | 35% | 13% |
| Carbohydrates | 62% | 86% |
| Fat | 4% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has 3.3 times less carbohydrates than shallot - asparagus has 3.9g of total carbs per 100 grams and shallot has 16.8g of carbohydrates.
dietary fiber
Both asparagus and shallot are high in dietary fiber. Shallot has 52% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and shallot has 3.2g of dietary fiber.
sugar
Asparagus has 3.1 times less sugar than shallot - asparagus has 1.9g of sugar per 100 grams and shallot has 7.9g of sugar.
Protein
protein
Asparagus and shallot contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and shallot has 2.5g of protein.
Fat
saturated fat
Both asparagus and shallot are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and shallot has 0.02g of saturated fat.
Vitamins
Vitamin C
Shallot has 43% more Vitamin C than asparagus - asparagus has 5.6mg of Vitamin C per 100 grams and shallot has 8mg of Vitamin C.
Vitamin A
Asparagus has more Vitamin A than shallot - asparagus has 38ug of Vitamin A per 100 grams and shallot does not contain significant amounts.
Vitamin E
Asparagus and shallot contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and shallot has 0.04mg of Vitamin E.
Vitamin K
Asparagus has 51 times more Vitamin K than shallot - asparagus has 41.6ug of Vitamin K per 100 grams and shallot has 0.8ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin, riboflavin and niacin, however, shallot contains more Vitamin B6. Both asparagus and shallot contain significant amounts of pantothenic acid and folate.
| Asparagus | Shallot | |
|---|---|---|
| Thiamin | 0.143 MG | 0.06 MG |
| Riboflavin | 0.141 MG | 0.02 MG |
| Niacin | 0.978 MG | 0.2 MG |
| Pantothenic acid | 0.274 MG | 0.29 MG |
| Vitamin B6 | 0.091 MG | 0.345 MG |
| Folate | 52 UG | 34 UG |
Minerals
calcium
Shallot has 54% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and shallot has 37mg of calcium.
iron
Asparagus is a great source of iron and it has 78% more iron than shallot - asparagus has 2.1mg of iron per 100 grams and shallot has 1.2mg of iron.
potassium
Both asparagus and shallot are high in potassium. Shallot has 65% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and shallot has 334mg 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,
| Asparagus | Shallot | |
|---|---|---|
| beta-carotene | 449 UG | 3 UG |
| alpha-carotene | 9 UG | ~ |
| lutein + zeaxanthin | 710 UG | 8 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both asparagus and shallot contain small amounts of alpha linoleic acid (ALA).
| Asparagus | Shallot | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.002 G |
| Total | 0.01 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, both asparagus and shallot contain small amounts of linoleic acid.
| Asparagus | Shallot | |
|---|---|---|
| linoleic acid | 0.04 G | 0.037 G |
| Total | 0.04 G | 0.037 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 Asparagus or Shallot .
Asparagus g
()
|
Daily Values (%) |
Shallot 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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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 shallot contain more calories in 100 grams?Asparagus has 70% less calories than shallot - asparagus has 20 calories in 100g and shallot has 72 calories.
Is asparagus or shallot better for protein?
Asparagus and shallot contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and shallot has 2.5g of protein.
Does asparagus or shallot have more carbohydrates?
By weight, asparagus has 3.3 times fewer carbohydrates than shallot - asparagus has 3.9g of carbs for 100g and shallot has 16.8g of carbohydrates.
Does asparagus or shallot contain more potassium?
Both asparagus and shallot are high in potassium. Shallot has 70% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and shallot has 334mg of potassium.