Egg vs. Asparagus
Nutrition comparison of Egg and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and asparagus:
- Asparagus has 77.1 times less saturated fat than egg.
- Asparagus has more thiamin and niacin, however, egg contains more riboflavin, pantothenic acid and Vitamin B12.
- Asparagus is a great source of dietary fiber and potassium.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and protein.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and asparagus has 86% less calories than egg - asparagus has 20 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much lighter in carbs, much heavier in fat and similar to asparagus for protein. Egg has a macronutrient ratio of 36:2:62 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Asparagus | |
|---|---|---|
| Protein | 36% | 34% |
| Carbohydrates | 2% | 61% |
| Fat | 62% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both asparagus and egg are low in carbohydrates - asparagus has 3.9g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in egg comprise of 100% sugar.
dietary fiber
Asparagus is a great source of dietary fiber and it has more dietary fiber than egg - asparagus has 2.1g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Asparagus and egg contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 471% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Asparagus has 77.1 times less saturated fat than egg - asparagus has 0.04g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and asparagus are low in trans fat - egg has 0.04g of trans fat per 100 grams and asparagus does not contain significant amounts.
cholesterol
Egg is high in cholesterol and asparagus has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and asparagus does not contain significant amounts.
Vitamins
Vitamin C
Asparagus has more Vitamin C than egg - asparagus has 5.6mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 321% more Vitamin A than asparagus - asparagus has 38ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than asparagus - egg has 82iu of Vitamin D per 100 grams and asparagus does not contain significant amounts.
Vitamin E
Asparagus and egg contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Asparagus has 137 times more Vitamin K than egg - asparagus has 41.6ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin and niacin, however, egg contains more riboflavin, pantothenic acid and Vitamin B12. Both egg and asparagus contain significant amounts of Vitamin B6 and folate.
| Egg | Asparagus | |
|---|---|---|
| Thiamin | 0.04 MG | 0.143 MG |
| Riboflavin | 0.457 MG | 0.141 MG |
| Niacin | 0.075 MG | 0.978 MG |
| Pantothenic acid | 1.533 MG | 0.274 MG |
| Vitamin B6 | 0.17 MG | 0.091 MG |
| Folate | 47 UG | 52 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 133% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Asparagus and egg contain similar amounts of iron - asparagus has 2.1mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Asparagus is a great source of potassium and it has 46% more potassium than egg - asparagus has 202mg of potassium per 100 grams and egg has 138mg of potassium.
Antioxidants and Phytonutrients
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 egg and asparagus contain significant amounts of lutein + zeaxanthin.
| Egg | Asparagus | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | 710 UG |
| beta-carotene | ~ | 449 UG |
| alpha-carotene | ~ | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more alpha linoleic acid (ALA) and DHA than asparagus per 100 grams.
| Egg | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.01 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than asparagus per 100 grams.
| Egg | Asparagus | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.04 G |
| Total | 1.577 G | 0.04 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.
Egg g
()
|
Daily Values (%) |
Asparagus g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does asparagus or egg contain more calories in 100 grams?Egg is high in calories and asparagus has 90% less calories than egg - asparagus has 20 calories in 100g and egg has 143 calories.
Is asparagus or egg better for protein?
Egg is a fantastic source of protein and it has 470% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and egg has 12.6g of protein.
Does asparagus or egg have more carbohydrates?
By weight, both asparagus and egg are low in carbohydrates - asparagus has 3.9g of carbs for 100g and egg has 0.72g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in egg comprise of 100% sugar.