Avocado vs. Asparagus

Nutrition comparison of Avocado and Asparagus


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of avocado versus asparagus (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in avocado and asparagus:

  • Both asparagus and avocado are high in dietary fiber and potassium.
  • Asparagus has 52.1 times less saturated fat than avocado.
  • Asparagus has more beta-carotene and lutein + zeaxanthin than avocado, however, avocado contains more alpha-carotene than asparagus.
  • Asparagus is a great source of iron.
  • Avocado has more pantothenic acid and Vitamin B6.
Detailed nutritional comparison of avocado 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: Avocado (Avocados, raw, California) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Asparagus src

Here's an infographic summarizing the nutritional differences between avocado and asparagus. marks particularly rich nutrients.


Calories and Carbs

calories

Avocado is high in calories and asparagus has 88% less calories than avocado - asparagus has 20 calories per 100 grams and avocado has 167 calories.

For macronutrient ratios, avocado is much lighter in protein, much lighter in carbs and much heavier in fat compared to asparagus per calorie. Avocado has a macronutrient ratio of 4:19:77 and for asparagus, 35:62:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Asparagus
Protein 4% 35%
Carbohydrates 19% 62%
Fat 77% 4%
Alcohol ~ ~

carbohydrates

Asparagus and avocado contain similar amounts of carbs - asparagus has 3.9g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.

dietary fiber

Both asparagus and avocado are high in dietary fiber. Avocado has 224% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.

sugar

Asparagus and avocado contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and avocado has 0.3g of sugar.

Protein

protein

Asparagus and avocado contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and avocado has 2g of protein.

Fat

saturated fat

Asparagus has 52.1 times less saturated fat than avocado - asparagus has 0.04g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.

Vitamins

Vitamin C

Avocado has 57% more Vitamin C than asparagus - asparagus has 5.6mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.

Vitamin A

Asparagus has 443% more Vitamin A than avocado - asparagus has 38ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.

Vitamin E

Asparagus and avocado contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.

Vitamin K

Asparagus has 98% more Vitamin K than avocado - asparagus has 41.6ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.

The B Vitamins

Avocado has more pantothenic acid and Vitamin B6. Both avocado and asparagus contain significant amounts of thiamin, riboflavin, niacin and folate.

Avocado Asparagus
Thiamin 0.075 MG 0.143 MG
Riboflavin 0.143 MG 0.141 MG
Niacin 1.912 MG 0.978 MG
Pantothenic acid 1.463 MG 0.274 MG
Vitamin B6 0.287 MG 0.091 MG
Folate 89 UG 52 UG

Minerals

calcium

Asparagus has 85% more calcium than avocado - asparagus has 24mg of calcium per 100 grams and avocado has 13mg of calcium.

iron

Asparagus is a great source of iron and it has 251% more iron than avocado - asparagus has 2.1mg of iron per 100 grams and avocado has 0.61mg of iron.

potassium

Both asparagus and avocado are high in potassium. Avocado has 151% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and avocado has 507mg 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 has more beta-carotene and lutein + zeaxanthin than avocado per 100 grams, however, avocado contains more alpha-carotene than asparagus per 100 grams.

Avocado Asparagus
beta-carotene 63 UG 449 UG
alpha-carotene 24 UG 9 UG
lutein + zeaxanthin 271 UG 710 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than asparagus per 100 grams.

Avocado Asparagus
alpha linoleic acid 0.125 G 0.01 G
Total 0.125 G 0.01 G

omega 6s

Comparing omega-6 fatty acids, avocado has more linoleic acid than asparagus per 100 grams.

Avocado Asparagus
linoleic acid 1.674 G 0.04 G
other omega 6 0.015 G ~
Total 1.689 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 Avocado or Asparagus .

Note: The specific food items compared are: Avocado (Avocados, raw, California) and Asparagus (Asparagus, raw) .

Avocado g

()
Daily Values (%)

Asparagus g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does asparagus or avocado contain more calories in 100 grams?
Avocado is high in calories and asparagus has 90% less calories than avocado - asparagus has 20 calories in 100g and avocado has 167 calories.

Is asparagus or avocado better for protein?
Asparagus and avocado contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and avocado has 2g of protein.

Does asparagus or avocado have more carbohydrates?
By weight, asparagus and avocado contain similar amounts of carbs - asparagus has 3.9g of carbs for 100g and avocado has 8.6g of carbohydrates.

Does asparagus or avocado contain more potassium?
Both asparagus and avocado are high in potassium. Avocado has 150% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and avocado has 507mg of potassium.