Asparagus vs. Carrots

Nutrition comparison of Asparagus and Carrots


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

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

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

  • Both asparagus and carrots are high in dietary fiber and potassium.
  • Asparagus has 51% less calories than carrot.
  • Asparagus has more thiamin, riboflavin and folate.
  • Asparagus is a great source of iron.
  • Carrot has more beta-carotene and alpha-carotene than asparagus, however, asparagus contains more lutein + zeaxanthin than carrot.
  • Carrot is an excellent source of Vitamin A.
Detailed nutritional comparison of asparagus and carrots 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 Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.


Image of Asparagus src
Image of Carrots src

Calories and Carbs

calories

Asparagus has 51% less calories than carrot - asparagus has 20 calories per 100 grams and carrot has 41 calories.

For macronutrient ratios, asparagus is much heavier in protein, much lighter in carbs and similar to carrots for fat. Asparagus has a macronutrient ratio of 34:61:5 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Asparagus Carrots
Protein 34% 9%
Carbohydrates 61% 87%
Fat 5% 5%
Alcohol ~ ~

carbohydrates

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

The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in carrots comprise of 53% sugar, 31% dietary fiber and 16% starch.

dietary fiber

Both asparagus and carrots are high in dietary fiber. Carrot has 33% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.

sugar

Asparagus and carrots contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and carrot has 4.7g of sugar.

Protein

protein

Asparagus and carrots contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and carrot has 0.93g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Asparagus and carrots contain similar amounts of Vitamin C - asparagus has 5.6mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.

Vitamin A

Carrot is an excellent source of Vitamin A and it has 20 times more Vitamin A than asparagus - asparagus has 38ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.

Vitamin E

Asparagus and carrots contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.

Vitamin K

Asparagus has 215% more Vitamin K than carrot - asparagus has 41.6ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.

The B Vitamins

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

Asparagus Carrots
Thiamin 0.143 MG 0.066 MG
Riboflavin 0.141 MG 0.058 MG
Niacin 0.978 MG 0.983 MG
Pantothenic acid 0.274 MG 0.273 MG
Vitamin B6 0.091 MG 0.138 MG
Folate 52 UG 19 UG

Minerals

calcium

Carrot has 38% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and carrot has 33mg of calcium.

iron

Asparagus is a great source of iron and it has 613% more iron than carrot - asparagus has 2.1mg of iron per 100 grams and carrot has 0.3mg of iron.

potassium

Both asparagus and carrots are high in potassium. Carrot has 58% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and carrot has 320mg 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 Carrots
isorhamnetin 5.7 mg ~
kaempferol 1.39 mg 0.24 mg
Quercetin 13.98 mg 0.21 mg
luteolin ~ 0.11 mg
myricetin ~ 0.04 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, carrot has more beta-carotene and alpha-carotene than asparagus per 100 grams, however, asparagus contains more lutein + zeaxanthin than carrot per 100 grams.

Asparagus Carrots
beta-carotene 449 UG 8285 UG
alpha-carotene 9 UG 3477 UG
lutein + zeaxanthin 710 UG 256 UG
lycopene ~ 1 UG

Omega-3 and Omega-6

omega 3s

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

Asparagus Carrots
alpha linoleic acid 0.01 G 0.002 G
Total 0.01 G 0.002 G

omega 6s

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

Asparagus Carrots
linoleic acid 0.04 G 0.1 G
Total 0.04 G 0.1 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 Carrots (Carrots, raw) .

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