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.
Detailed nutritional comparison of beef 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.


Image of Beef src
Image of Asparagus src

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 much lighter in carbs, much heavier in fat and similar to asparagus for protein. Beef has a macronutrient ratio of 38:0:62 and for asparagus, 35:62:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Beef Asparagus
Protein 38% 35%
Carbohydrates ~ 62%
Fat 62% 4%
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 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 Beef or Asparagus .

Note: The specific food items compared are: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Asparagus (Asparagus, raw) .

Cooked Beef g

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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.

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