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.
Detailed nutritional comparison of milk 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: 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.


Image of Milk src
Image of Asparagus src

Here's an infographic summarizing the nutritional differences between milk and asparagus. marks particularly rich nutrients.


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 26:38:36 and for asparagus, 35:62:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Milk Asparagus
Protein 26% 35%
Carbohydrates 38% 62%
Fat 36% 4%
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 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 Milk or Asparagus .

Note: The specific food items compared are: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Asparagus (Asparagus, raw) .

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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.