Wheat Flour vs. Asparagus
Nutrition comparison of Wheat Flour and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and asparagus:
- Both asparagus and wheat flour are high in dietary fiber and iron.
- Asparagus is a great source of potassium.
- Wheat flour has more thiamin, riboflavin, niacin and folate, however, asparagus contains more Vitamin B6.
- Wheat flour is a great source of protein.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat flour is high in calories and asparagus has 94% less calories than wheat flour - asparagus has 20 calories per 100 grams and wheat flour has 361 calories.
For macronutrient ratios, wheat flour is lighter in protein, much heavier in carbs and similar to asparagus for fat. Wheat flour has a macronutrient ratio of 14:82:4 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Asparagus | |
|---|---|---|
| Protein | 14% | 34% |
| Carbohydrates | 82% | 61% |
| Fat | 4% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and asparagus has 95% less carbohydrates than wheat flour - asparagus has 3.9g of total carbs per 100 grams and wheat flour has 72.5g of carbohydrates.
dietary fiber
Both asparagus and wheat flour 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 wheat flour has 2.4g of dietary fiber.
sugar
Asparagus and wheat flour contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and wheat flour has 0.31g of sugar.
Protein
protein
Wheat flour is a great source of protein and it has 445% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and wheat flour has 12g of protein.
Fat
saturated fat
Both asparagus and wheat flour are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and wheat flour has 0.24g of saturated fat.
Vitamins
Vitamin C
Asparagus has more Vitamin C than wheat flour - asparagus has 5.6mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Asparagus has more Vitamin A than wheat flour - asparagus has 38ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Asparagus and wheat flour contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and wheat flour has 0.4mg of Vitamin E.
Vitamin K
Asparagus has 137 times more Vitamin K than wheat flour - asparagus has 41.6ug of Vitamin K per 100 grams and wheat flour has 0.3ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin and folate, however, asparagus contains more Vitamin B6. Both wheat flour and asparagus contain significant amounts of pantothenic acid.
| Wheat Flour | Asparagus | |
|---|---|---|
| Thiamin | 0.812 MG | 0.143 MG |
| Riboflavin | 0.512 MG | 0.141 MG |
| Niacin | 7.554 MG | 0.978 MG |
| Pantothenic acid | 0.438 MG | 0.274 MG |
| Vitamin B6 | 0.037 MG | 0.091 MG |
| Folate | 183 UG | 52 UG |
Minerals
calcium
Asparagus has 60% more calcium than wheat flour - asparagus has 24mg of calcium per 100 grams and wheat flour has 15mg of calcium.
iron
Both asparagus and wheat flour are high in iron. Wheat flour has 106% more iron than asparagus - asparagus has 2.1mg of iron per 100 grams and wheat flour has 4.4mg of iron.
potassium
Asparagus is a great source of potassium and it has 102% more potassium than wheat flour - asparagus has 202mg of potassium per 100 grams and wheat flour has 100mg 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,
| Wheat Flour | Asparagus | |
|---|---|---|
| beta-carotene | 1 UG | 449 UG |
| lutein + zeaxanthin | 79 UG | 710 UG |
| alpha-carotene | ~ | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat flour has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Wheat Flour | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.01 G |
| Total | 0.043 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, wheat flour has more linoleic acid than asparagus per 100 grams.
| Wheat Flour | Asparagus | |
|---|---|---|
| linoleic acid | 0.685 G | 0.04 G |
| Total | 0.685 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: Wheat Flour (Wheat flour, white, bread, enriched) and Asparagus (Asparagus, raw) .
Wheat Flour 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 wheat flour contain more calories in 100 grams?Wheat flour is high in calories and asparagus has 90% less calories than wheat flour - asparagus has 20 calories in 100g and wheat flour has 361 calories.
Is asparagus or wheat flour better for protein?
Wheat flour is a great source of protein and it has 450% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and wheat flour has 12g of protein.
Does asparagus or wheat flour have more carbohydrates?
By weight, wheat flour is high in carbohydrates and asparagus has 100% fewer carbohydrates than wheat flour - asparagus has 3.9g of carbs for 100g and wheat flour has 72.5g of carbohydrates.
Does asparagus or wheat flour contain more iron?
Both asparagus and wheat flour are high in iron. Wheat flour has 110% more iron than asparagus - asparagus has 2.1mg of iron in 100 grams and wheat flour has 4.4mg of iron.