Pork vs. Asparagus
Nutrition comparison of Cooked Pork and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
pork
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pork and asparagus:
- Both pork and asparagus are high in potassium.
- Asparagus is a great source of dietary fiber and iron.
- Pork has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, asparagus contains more folate.
- Pork is an excellent source of protein.
USDA sources for nutritional information: Pork (Pork, fresh, ground, cooked) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pork is high in calories and asparagus has 93% less calories than pork - pork has 297 calories per 100 grams and asparagus has 20 calories.
For macronutrient ratios, pork is much lighter in carbs, much heavier in fat and similar to asparagus for protein. Pork has a macronutrient ratio of 36:0:65 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pork | Asparagus | |
|---|---|---|
| Protein | 36% | 34% |
| Carbohydrates | ~ | 61% |
| Fat | 65% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both asparagus and pork are low in carbohydrates - asparagus has 3.9g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Asparagus is a great source of dietary fiber and it has more dietary fiber than pork - asparagus has 2.1g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
Pork has less sugar than asparagus - asparagus has 1.9g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Pork is an excellent source of protein and it has 10 times more protein than asparagus - pork has 25.7g of protein per 100 grams and asparagus has 2.2g of protein.
Fat
saturated fat
Pork is high in saturated fat and asparagus has 99% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and asparagus has 0.04g of saturated fat.
cholesterol
Asparagus has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and asparagus does not contain significant amounts.
Vitamins
Vitamin C
Asparagus has 700% more Vitamin C than pork - pork has 0.7mg of Vitamin C per 100 grams and asparagus has 5.6mg of Vitamin C.
Vitamin A
Asparagus has 18 times more Vitamin A than pork - pork has 2ug of Vitamin A per 100 grams and asparagus has 38ug of Vitamin A.
Vitamin D
Pork has more Vitamin D than asparagus - pork has 21iu of Vitamin D per 100 grams and asparagus does not contain significant amounts.
Vitamin E
Pork and asparagus contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and asparagus has 1.1mg of Vitamin E.
Vitamin K
Asparagus has more Vitamin K than pork - asparagus has 41.6ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, asparagus contains more folate. Both pork and asparagus contain significant amounts of riboflavin and pantothenic acid.
| Pork | Asparagus | |
|---|---|---|
| Thiamin | 0.706 MG | 0.143 MG |
| Riboflavin | 0.22 MG | 0.141 MG |
| Niacin | 4.206 MG | 0.978 MG |
| Pantothenic acid | 0.52 MG | 0.274 MG |
| Vitamin B6 | 0.391 MG | 0.091 MG |
| Folate | 6 UG | 52 UG |
| Vitamin B12 | 0.54 UG | ~ |
Minerals
calcium
Pork and asparagus contain similar amounts of calcium - pork has 22mg of calcium per 100 grams and asparagus has 24mg of calcium.
iron
Asparagus is a great source of iron and it has 66% more iron than pork - pork has 1.3mg of iron per 100 grams and asparagus has 2.1mg of iron.
potassium
Both pork and asparagus are high in potassium. Pork has 79% more potassium than asparagus - pork has 362mg of potassium per 100 grams and asparagus has 202mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pork has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Pork | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.07 G | 0.01 G |
| Total | 0.07 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, pork has more linoleic acid than asparagus per 100 grams.
| Pork | Asparagus | |
|---|---|---|
| linoleic acid | 1.64 G | 0.04 G |
| other omega 6 | 0.08 G | ~ |
| Total | 1.72 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.
Cooked Pork 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 pork or asparagus contain more calories in 100 grams?Pork is high in calories and asparagus has 90% less calories than pork - pork has 297 calories in 100g and asparagus has 20 calories.
Is pork or asparagus better for protein?
Pork is a fantastic source of protein and it has 10 times more protein than asparagus - pork has 25.7g of protein per 100 grams and asparagus has 2.2g of protein.
Does asparagus or pork have more carbohydrates?
By weight, both asparagus and pork are low in carbohydrates - asparagus has 3.9g of carbs for 100g and pork has no carbs..
Does pork or asparagus contain more potassium?
Both pork and asparagus are high in potassium. Pork has 80% more potassium than asparagus - pork has 362mg of potassium in 100 grams and asparagus has 202mg of potassium.