Asparagus vs. Beets

Nutrition comparison of Asparagus and Beets


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

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

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

  • Both asparagus and beets are high in dietary fiber and potassium.
  • Asparagus has 53% less calories than beet.
  • Asparagus has 72% less sugar than beet.
  • Asparagus has more thiamin, riboflavin and niacin, however, beet contains more folate.
  • Asparagus is a great source of iron.
Detailed nutritional comparison of asparagus and beets 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: Asparagus (Asparagus, raw) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.


Image of Asparagus src
Image of Beets src

Calories and Carbs

calories

Asparagus has 53% less calories than beet - asparagus has 20 calories per 100 grams and beet has 43 calories.

For macronutrient ratios, asparagus is heavier in protein, much lighter in carbs and similar to beets for fat. Asparagus has a macronutrient ratio of 34:61:5 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Asparagus Beets
Protein 34% 14%
Carbohydrates 61% 83%
Fat 5% 3%
Alcohol ~ ~

carbohydrates

Asparagus and beets contain similar amounts carbs - asparagus has 3.9g of total carbs per 100 grams and beet has 9.6g of carbohydrates.

The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in beets comprise of 71% sugar and 29% dietary fiber.

dietary fiber

Both asparagus and beets are high in dietary fiber. Beet has 33% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and beet has 2.8g of dietary fiber.

sugar

Asparagus has 72% less sugar than beet - asparagus has 1.9g of sugar per 100 grams and beet has 6.8g of sugar.



Protein

protein

Asparagus and beets contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and beet has 1.6g of protein.

Fat

saturated fat

Both asparagus and beets are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and beet has 0.03g of saturated fat.

Vitamins

Vitamin C

Asparagus and beets contain similar amounts of Vitamin C - asparagus has 5.6mg of Vitamin C per 100 grams and beet has 4.9mg of Vitamin C.

Vitamin A

Asparagus has 18 times more Vitamin A than beet - asparagus has 38ug of Vitamin A per 100 grams and beet has 2ug of Vitamin A.

Vitamin E

Asparagus and beets contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and beet has 0.04mg of Vitamin E.

Vitamin K

Asparagus has 207 times more Vitamin K than beet - asparagus has 41.6ug of Vitamin K per 100 grams and beet has 0.2ug of Vitamin K.

The B Vitamins

Asparagus has more thiamin, riboflavin and niacin, however, beet contains more folate. Both asparagus and beets contain significant amounts of pantothenic acid and Vitamin B6.

Asparagus Beets
Thiamin 0.143 MG 0.031 MG
Riboflavin 0.141 MG 0.04 MG
Niacin 0.978 MG 0.334 MG
Pantothenic acid 0.274 MG 0.155 MG
Vitamin B6 0.091 MG 0.067 MG
Folate 52 UG 109 UG

Minerals

calcium

Asparagus and beets contain similar amounts of calcium - asparagus has 24mg of calcium per 100 grams and beet has 16mg of calcium.

iron

Asparagus is a great source of iron and it has 168% more iron than beet - asparagus has 2.1mg of iron per 100 grams and beet has 0.8mg of iron.

potassium

Both asparagus and beets are high in potassium. Beet has 61% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and beet has 325mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds, asparagus has more isorhamnetin, kaempferol and quercetin than beet per 100 grams, however, beet contains more luteolin than asparagus per 100 grams.

Asparagus Beets
isorhamnetin 5.7 mg ~
kaempferol 1.39 mg ~
Quercetin 13.98 mg 0.13 mg
luteolin ~ 0.37 mg

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 Beets
beta-carotene 449 UG 20 UG
alpha-carotene 9 UG ~
lutein + zeaxanthin 710 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both asparagus and beets contain small amounts of alpha linoleic acid (ALA).

Asparagus Beets
alpha linoleic acid 0.01 G 0.005 G
Total 0.01 G 0.005 G

omega 6s

Comparing omega-6 fatty acids, both asparagus and beets contain significant amounts of linoleic acid.

Asparagus Beets
linoleic acid 0.04 G 0.055 G
Total 0.04 G 0.055 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: Asparagus (Asparagus, raw) and Beets (Beets, raw) .

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