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.
Detailed nutritional comparison of wheat flour and asparagus is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Wheat Flour src
Image of Asparagus src

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 much lighter in protein, heavier in carbs and similar to asparagus for fat. Wheat flour has a macronutrient ratio of 14:82:4 and for asparagus, 35:62:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Flour Asparagus
Protein 14% 35%
Carbohydrates 82% 62%
Fat 4% 4%
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 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 Wheat Flour or Asparagus .

Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Asparagus (Asparagus, raw) .

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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.