Beef vs. Asparagus
Nutrition comparison of Cooked Beef and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and asparagus:
- Both asparagus and beef are high in iron and potassium.
- Asparagus has more thiamin and folate, however, beef contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Asparagus is a great source of dietary fiber.
- Beef is an excellent source of protein.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beef is high in calories and asparagus has 93% less calories than beef - asparagus has 20 calories per 100 grams and beef has 277 calories.
For macronutrient ratios, beef is heavier in protein, much lighter in carbs and much heavier in fat compared to asparagus per calorie. Beef has a macronutrient ratio of 38:0:62 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Asparagus | |
|---|---|---|
| Protein | 38% | 34% |
| Carbohydrates | ~ | 61% |
| Fat | 62% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both asparagus and beef are low in carbohydrates - asparagus has 3.9g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Asparagus is a great source of dietary fiber and it has more dietary fiber than beef - asparagus has 2.1g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than asparagus - asparagus has 1.9g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 10 times more protein than asparagus - asparagus has 2.2g of protein per 100 grams and beef has 25.4g of protein.
Fat
saturated fat
Beef is high in saturated fat and asparagus has 99% less saturated fat than beef - asparagus has 0.04g of saturated fat per 100 grams and beef has 7.3g of saturated fat.
trans fat
Asparagus has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and asparagus does not contain significant amounts.
cholesterol
Asparagus has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and asparagus does not contain significant amounts.
Vitamins
Vitamin C
Asparagus has more Vitamin C than beef - asparagus has 5.6mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Asparagus has 11 times more Vitamin A than beef - asparagus has 38ug of Vitamin A per 100 grams and beef has 3ug of Vitamin A.
Vitamin D
Beef and asparagus contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and asparagus does not contain significant amounts.
Vitamin E
Asparagus and beef contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and beef has 0.12mg of Vitamin E.
Vitamin K
Asparagus has 12 times more Vitamin K than beef - asparagus has 41.6ug of Vitamin K per 100 grams and beef has 3ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin and folate, however, beef contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both beef and asparagus contain significant amounts of riboflavin.
| Beef | Asparagus | |
|---|---|---|
| Thiamin | 0.051 MG | 0.143 MG |
| Riboflavin | 0.176 MG | 0.141 MG |
| Niacin | 4.537 MG | 0.978 MG |
| Pantothenic acid | 0.658 MG | 0.274 MG |
| Vitamin B6 | 0.336 MG | 0.091 MG |
| Folate | 11 UG | 52 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Beef has 46% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and beef has 35mg of calcium.
iron
Both asparagus and beef are high in iron. Asparagus is very similar to asparagus for iron - asparagus has 2.1mg of iron per 100 grams and beef has 2.3mg of iron.
potassium
Both asparagus and beef are high in potassium. Beef has 36% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and beef has 275mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, beef has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Beef | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.01 G |
| Total | 0.056 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, beef has more linoleic acid than asparagus per 100 grams.
| Beef | Asparagus | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 0.04 G |
| Total | 0.402 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.
Cooked Beef 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 beef contain more calories in 100 grams?Beef is high in calories and asparagus has 90% less calories than beef - asparagus has 20 calories in 100g and beef has 277 calories.
Is asparagus or beef better for protein?
Beef is a fantastic source of protein and it has 10 times more protein than asparagus - asparagus has 2.2g of protein per 100 grams and beef has 25.4g of protein.
Does asparagus or beef have more carbohydrates?
By weight, both asparagus and beef are low in carbohydrates - asparagus has 3.9g of carbs for 100g and beef has no carbs..
Does asparagus or beef contain more iron?
Both asparagus and beef are high in iron. Asparagus is very similar to asparagus for iron - asparagus has 2.1mg of iron in 100 grams and beef has 2.3mg of iron.
Does asparagus or beef contain more potassium?
Both asparagus and beef are high in potassium. Beef has 40% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and beef has 275mg of potassium.