Blueberry vs. Asparagus

Nutrition comparison of Blueberry and Asparagus


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

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

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

  • Both asparagus and blueberry are high in dietary fiber.
  • Asparagus has 4.3 times less sugar than blueberry.
  • Asparagus has 65% less calories than blueberry.
  • Asparagus has 73% less carbohydrates than blueberry.
  • Asparagus has more thiamin, riboflavin, niacin, pantothenic acid and folate.
  • Asparagus is a great source of iron and potassium.
Detailed nutritional comparison of blueberry 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: Blueberry (Blueberries, raw) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.


Image of Blueberry src
Image of Asparagus src

Calories and Carbs

calories

Asparagus has 65% less calories than blueberry - asparagus has 20 calories per 100 grams and blueberry has 57 calories.

For macronutrient ratios, blueberry is much lighter in protein, much heavier in carbs and similar to asparagus for fat. Blueberry has a macronutrient ratio of 4:91:4 and for asparagus, 35:62:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Blueberry Asparagus
Protein 4% 35%
Carbohydrates 91% 62%
Fat 4% 4%
Alcohol ~ ~

carbohydrates

Asparagus has 73% less carbohydrates than blueberry - asparagus has 3.9g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.

dietary fiber

Both asparagus and blueberry 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 blueberry has 2.4g of dietary fiber.

sugar

Asparagus has 4.3 times less sugar than blueberry - asparagus has 1.9g of sugar per 100 grams and blueberry has 10g of sugar.

Protein

protein

Asparagus and blueberry contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and blueberry has 0.74g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Blueberry has 73% more Vitamin C than asparagus - asparagus has 5.6mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.

Vitamin A

Asparagus has 11 times more Vitamin A than blueberry - asparagus has 38ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.

Vitamin E

Asparagus and blueberry contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.

Vitamin K

Asparagus has 116% more Vitamin K than blueberry - asparagus has 41.6ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.

The B Vitamins

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

Blueberry Asparagus
Thiamin 0.037 MG 0.143 MG
Riboflavin 0.041 MG 0.141 MG
Niacin 0.418 MG 0.978 MG
Pantothenic acid 0.124 MG 0.274 MG
Vitamin B6 0.052 MG 0.091 MG
Folate 6 UG 52 UG

Minerals

calcium

Asparagus has 300% more calcium than blueberry - asparagus has 24mg of calcium per 100 grams and blueberry has 6mg of calcium.

iron

Asparagus is a great source of iron and it has 664% more iron than blueberry - asparagus has 2.1mg of iron per 100 grams and blueberry has 0.28mg of iron.

potassium

Asparagus is a great source of potassium and it has 162% more potassium than blueberry - asparagus has 202mg of potassium per 100 grams and blueberry has 77mg 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, blueberry has more myricetin than asparagus per 100 grams, however, asparagus contains more isorhamnetin than blueberry per 100 grams. Both blueberry and asparagus contain significant amounts of kaempferol and quercetin.

Blueberry Asparagus
luteolin 0.2 mg ~
kaempferol 1.66 mg 1.39 mg
myricetin 1.3 mg ~
Quercetin 7.67 mg 13.98 mg
isorhamnetin ~ 5.7 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,

Blueberry Asparagus
beta-carotene 32 UG 449 UG
lutein + zeaxanthin 80 UG 710 UG
alpha-carotene ~ 9 UG

Omega-3 and Omega-6

omega 3s

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

Blueberry Asparagus
alpha linoleic acid 0.058 G 0.01 G
Total 0.058 G 0.01 G

omega 6s

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

Blueberry Asparagus
linoleic acid 0.088 G 0.04 G
Total 0.088 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 Blueberry or Asparagus .

Note: The specific food items compared are: Blueberry (Blueberries, raw) and Asparagus (Asparagus, raw) .

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FAQ

Does asparagus or blueberry contain more calories in 100 grams?
Asparagus has 70% less calories than blueberry - asparagus has 20 calories in 100g and blueberry has 57 calories.

Is asparagus or blueberry better for protein?
Asparagus and blueberry contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and blueberry has 0.74g of protein.

Does asparagus or blueberry have more carbohydrates?
By weight, asparagus has 70% fewer carbohydrates than blueberry - asparagus has 3.9g of carbs for 100g and blueberry has 14.5g of carbohydrates.