Milk vs. Asparagus
Nutrition comparison of Milk and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and asparagus:
- Asparagus has 30.4 times less saturated fat than milk.
- Asparagus has 60% less calories than milk.
- Asparagus has more thiamin, niacin, Vitamin B6 and folate, however, milk contains more Vitamin B12.
- Asparagus is a great source of dietary fiber, iron and potassium.
- Milk is an excellent source of calcium.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus has 60% less calories than milk - asparagus has 20 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is lighter in protein, much lighter in carbs and much heavier in fat compared to asparagus per calorie. Milk has a macronutrient ratio of 27:38:35 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Asparagus | |
|---|---|---|
| Protein | 27% | 34% |
| Carbohydrates | 38% | 61% |
| Fat | 35% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both asparagus and milk are low in carbohydrates - asparagus has 3.9g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in milk comprise of 100% sugar.
dietary fiber
Asparagus is a great source of dietary fiber and it has more dietary fiber than milk - asparagus has 2.1g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Asparagus and milk contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Asparagus and milk contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Asparagus has 30.4 times less saturated fat than milk - asparagus has 0.04g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and asparagus are low in trans fat - milk has 0.09g of trans fat per 100 grams and asparagus does not contain significant amounts.
cholesterol
Both milk and asparagus are low in cholesterol - milk has 8mg of cholesterol per 100 grams and asparagus does not contain significant amounts.
Vitamins
Vitamin C
Asparagus has 27 times more Vitamin C than milk - asparagus has 5.6mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Asparagus and milk contain similar amounts of Vitamin A - asparagus has 38ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than asparagus - milk has 49iu of Vitamin D per 100 grams and asparagus does not contain significant amounts.
Vitamin E
Asparagus and milk contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Asparagus has 207 times more Vitamin K than milk - asparagus has 41.6ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin, niacin, Vitamin B6 and folate, however, milk contains more Vitamin B12. Both milk and asparagus contain significant amounts of riboflavin and pantothenic acid.
| Milk | Asparagus | |
|---|---|---|
| Thiamin | 0.039 MG | 0.143 MG |
| Riboflavin | 0.185 MG | 0.141 MG |
| Niacin | 0.092 MG | 0.978 MG |
| Pantothenic acid | 0.356 MG | 0.274 MG |
| Vitamin B6 | 0.038 MG | 0.091 MG |
| Folate | 5 UG | 52 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Milk is an excellent source of calcium and it has 400% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Asparagus is a great source of iron and it has 106 times more iron than milk - asparagus has 2.1mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Asparagus is a great source of potassium and it has 44% more potassium than milk - asparagus has 202mg of potassium per 100 grams and milk has 140mg 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,
| Milk | Asparagus | |
|---|---|---|
| beta-carotene | 4 UG | 449 UG |
| alpha-carotene | ~ | 9 UG |
| lutein + zeaxanthin | ~ | 710 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both milk and asparagus contain small amounts of alpha linoleic acid (ALA).
| Milk | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.01 G |
| Total | 0.008 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both milk and asparagus contain significant amounts of linoleic acid.
| Milk | Asparagus | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.04 G |
| Total | 0.066 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.
Milk 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 milk contain more calories in 100 grams?Asparagus has 60% less calories than milk - asparagus has 20 calories in 100g and milk has 50 calories.
Is asparagus or milk better for protein?
Asparagus and milk contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and milk has 3.3g of protein.
Does asparagus or milk have more carbohydrates?
By weight, both asparagus and milk are low in carbohydrates - asparagus has 3.9g of carbs for 100g and milk has 4.8g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in milk comprise of 100% sugar.
Does asparagus or milk contain more calcium?
Milk is a rich source of calcium and it has 400% more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and milk has 120mg of calcium.