Asparagus vs. Butterhead Lettuce

Nutrition comparison of Asparagus and Butterhead Lettuce


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

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

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

  • Both asparagus and butterhead lettuce are high in potassium.
  • Asparagus has more thiamin, riboflavin and niacin.
  • Asparagus is a great source of dietary fiber and iron.
  • Butterhead lettuce is a great source of Vitamin K.
  • Butterhead lettuce is an excellent source of Vitamin A.
Detailed nutritional comparison of asparagus and butterhead lettuce 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 Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) . Have a correction or suggestions? Shoot us an email.


Image of Asparagus src
Image of Butterhead Lettuce src

Calories and Carbs

calories

Asparagus and butterhead lettuce contain similar amounts of calories - asparagus has 20 calories per 100 grams and butterhead lettuce has 13 calories.

For macronutrient ratios, asparagus is heavier in carbs, lighter in fat and similar to butterhead lettuce for protein. Asparagus has a macronutrient ratio of 35:62:4 and for butterhead lettuce, 35:54:11 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Asparagus Butterhead Lettuce
Protein 35% 35%
Carbohydrates 62% 54%
Fat 4% 11%
Alcohol ~ ~

carbohydrates

Both asparagus and butterhead lettuce are low in carbohydrates - asparagus has 3.9g of total carbs per 100 grams and butterhead lettuce has 2.2g of carbohydrates.

The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in butterhead lettuce comprise of 54% dietary fiber and 46% sugar.

dietary fiber

Asparagus is a great source of dietary fiber and it has 91% more dietary fiber than butterhead lettuce - asparagus has 2.1g of dietary fiber per 100 grams and butterhead lettuce has 1.1g of dietary fiber.

sugar

Asparagus and butterhead lettuce contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and butterhead lettuce has 0.94g of sugar.

Protein

protein

Asparagus and butterhead lettuce contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and butterhead lettuce has 1.4g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Asparagus and butterhead lettuce contain similar amounts of Vitamin C - asparagus has 5.6mg of Vitamin C per 100 grams and butterhead lettuce has 3.7mg of Vitamin C.

Vitamin A

Butterhead lettuce is an excellent source of Vitamin A and it has 337% more Vitamin A than asparagus - asparagus has 38ug of Vitamin A per 100 grams and butterhead lettuce has 166ug of Vitamin A.

Vitamin E

Asparagus and butterhead lettuce contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and butterhead lettuce has 0.18mg of Vitamin E.

Vitamin K

Butterhead lettuce is a great source of Vitamin K and it has 146% more Vitamin K than asparagus - asparagus has 41.6ug of Vitamin K per 100 grams and butterhead lettuce has 102.3ug of Vitamin K.

The B Vitamins

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

Asparagus Butterhead Lettuce
Thiamin 0.143 MG 0.057 MG
Riboflavin 0.141 MG 0.062 MG
Niacin 0.978 MG 0.357 MG
Pantothenic acid 0.274 MG 0.15 MG
Vitamin B6 0.091 MG 0.082 MG
Folate 52 UG 73 UG

Minerals

calcium

Butterhead lettuce has 46% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and butterhead lettuce has 35mg of calcium.

iron

Asparagus is a great source of iron and it has 73% more iron than butterhead lettuce - asparagus has 2.1mg of iron per 100 grams and butterhead lettuce has 1.2mg of iron.

potassium

Both asparagus and butterhead lettuce are high in potassium. Asparagus is very similar to asparagus for potassium - asparagus has 202mg of potassium per 100 grams and butterhead lettuce has 238mg 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 Butterhead Lettuce
isorhamnetin 5.7 mg ~
kaempferol 1.39 mg 0.02 mg
Quercetin 13.98 mg 2.73 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, both asparagus and butterhead lettuce contain significant amounts of lutein + zeaxanthin.

Asparagus Butterhead Lettuce
beta-carotene 449 UG 1987 UG
alpha-carotene 9 UG ~
lutein + zeaxanthin 710 UG 1223 UG

Omega-3 and Omega-6

omega 3s

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

Asparagus Butterhead Lettuce
alpha linoleic acid 0.01 G 0.083 G
Total 0.01 G 0.083 G

omega 6s

Comparing omega-6 fatty acids, both asparagus and butterhead lettuce contain small amounts of linoleic acid.

Asparagus Butterhead Lettuce
linoleic acid 0.04 G 0.034 G
Total 0.04 G 0.034 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 Asparagus or Butterhead Lettuce .

Note: The specific food items compared are: Asparagus (Asparagus, raw) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) .

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FAQ

Does asparagus or butterhead lettuce contain more calories in 100 grams?
Asparagus and butterhead lettuce contain similar amounts of calories - asparagus has 20 calories in 100g and butterhead lettuce has 13 calories.

Is asparagus or butterhead lettuce better for protein?
Asparagus and butterhead lettuce contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and butterhead lettuce has 1.4g of protein.

Does asparagus or butterhead lettuce have more carbohydrates?
By weight, both asparagus and butterhead lettuce are low in carbohydrates - asparagus has 3.9g of carbs for 100g and butterhead lettuce has 2.2g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in butterhead lettuce comprise of 50% dietary fiber and 50% sugar.

Does asparagus or butterhead lettuce contain more potassium?
Both asparagus and butterhead lettuce are high in potassium. Asparagus is very similar to asparagus for potassium - asparagus has 202mg of potassium in 100 grams and butterhead lettuce has 238mg of potassium.