Raisins vs. Asparagus
Nutrition comparison of Raisins and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and asparagus:
- Both raisins and asparagus are high in dietary fiber, iron and potassium.
- Asparagus has more pantothenic acid and folate.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and asparagus has 93% less calories than raisin - raisin has 296 calories per 100 grams and asparagus has 20 calories.
For macronutrient ratios, raisins is much lighter in protein, much heavier in carbs and similar to asparagus for fat. Raisins has a macronutrient ratio of 3:95:2 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Asparagus | |
|---|---|---|
| Protein | 3% | 34% |
| Carbohydrates | 95% | 61% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and asparagus has 95% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and asparagus has 3.9g of carbohydrates.
dietary fiber
Both raisins and asparagus are high in dietary fiber. Raisin has 224% more dietary fiber than asparagus - raisin has 6.8g of dietary fiber per 100 grams and asparagus has 2.1g of dietary fiber.
sugar
Raisin has less sugar than asparagus - asparagus has 1.9g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisins and asparagus contain similar amounts of protein - raisin has 2.5g of protein per 100 grams and asparagus has 2.2g of protein.
Fat
saturated fat
Both raisins and asparagus are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and asparagus has 0.04g of saturated fat.
Vitamins
Vitamin C
Raisins and asparagus contain similar amounts of Vitamin C - raisin has 5.4mg of Vitamin C per 100 grams and asparagus has 5.6mg of Vitamin C.
Vitamin A
Asparagus has more Vitamin A than raisin - asparagus has 38ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Asparagus has more Vitamin E than raisin - asparagus has 1.1mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Asparagus has more Vitamin K than raisin - asparagus has 41.6ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Asparagus has more pantothenic acid and folate. Both raisins and asparagus contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Raisins | Asparagus | |
|---|---|---|
| Thiamin | 0.112 MG | 0.143 MG |
| Riboflavin | 0.182 MG | 0.141 MG |
| Niacin | 1.114 MG | 0.978 MG |
| Pantothenic acid | 0.045 MG | 0.274 MG |
| Vitamin B6 | 0.188 MG | 0.091 MG |
| Folate | 3 UG | 52 UG |
Minerals
calcium
Raisins and asparagus contain similar amounts of calcium - raisin has 28mg of calcium per 100 grams and asparagus has 24mg of calcium.
iron
Both raisins and asparagus are high in iron. Raisin has 21% more iron than asparagus - raisin has 2.6mg of iron per 100 grams and asparagus has 2.1mg of iron.
potassium
Both raisins and asparagus are high in potassium. Raisin has 308% more potassium than asparagus - raisin has 825mg of potassium per 100 grams and asparagus has 202mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raisin has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Raisins | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.01 G |
| Total | 0.037 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, raisin has more linoleic acid than asparagus per 100 grams.
| Raisins | Asparagus | |
|---|---|---|
| linoleic acid | 0.122 G | 0.04 G |
| Total | 0.122 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.
Raisins 145g
(
cup
)
|
Daily Values (%) |
Asparagus 134g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 429KCAL 22% |
|
>999% | calories | 5% |
|
27KCAL 1% | |
| 114G 46% |
|
>999% | carbohydrates | 5% |
|
5.2G 2% | |
| 9.9G 39% |
|
254% | dietary fiber | 5% |
|
2.8G 11% | |
| 5% | sugar | >999% | 2.5G | ||||
| 0.78G 1% |
|
387% | total fat | 5% |
|
0.16G 0.3% | |
| 0.26G 1% |
|
419% | saturated fat | 5% |
|
0.05G 0.3% | |
| 0.03G | >999% | monounsaturated fat | 5% | ||||
| 0.23G | 228% | polyunsaturated fat | 5% | 0.07G | |||
| 41MG 3% |
|
>999% | sodium | 5% |
|
2.7MG 0.2% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
51UG 7% | ||
| 7.8MG 10% |
|
4% | Vitamin C | 5% |
|
7.5MG 10% | |
| 41MG 4% |
|
28% | calcium | 5% |
|
32MG 3% | |
| 3.8MG 21% |
|
31% | iron | 5% |
|
2.9MG 16% | |
| 44MG 14% |
|
132% | magnesium | 5% |
|
19MG 6% | |
| 1196MG 52% |
|
341% | potassium | 5% |
|
271MG 12% | |
| 0.16MG 15% |
|
5% | thiamin (Vit B1) | 19% |
|
0.19MG 17% | |
| 0.26MG 24% |
|
37% | riboflavin (Vit B2) | 5% |
|
0.19MG 17% | |
| 1.6MG 12% |
|
23% | niacin (Vit B3) | 5% |
|
1.3MG 9% | |
| 0.27MG 21% |
|
125% | Vitamin B6 | 5% |
|
0.12MG 9% | |
| 0.07MG 1% |
|
5% | pantothenic acid (Vit B5) | 428% |
|
0.37MG 7% | |
| 4.4UG 1% |
|
5% | folate (Vit B9) | >999% |
|
70UG 17% | |
|
|
5% | Vitamin E | >999% |
|
1.5MG 10% | ||
|
|
5% | Vitamin K | >999% |
|
56UG 62% | ||
| 3.7G 7% |
|
28% | protein | 5% |
|
2.9G 6% | |
|
|
5% | choline | >999% |
|
21MG 5% | ||
| 0.44MG 37% |
|
76% | copper | 5% |
|
0.25MG 21% | |
| 0.39MG 22% |
|
86% | manganese | 5% |
|
0.21MG 12% | |
| 109MG 16% |
|
56% | phosphorus | 5% |
|
70MG 10% | |
| 0.87UG 2% |
|
5% | selenium | 256% |
|
3.1UG 6% | |
| 0.26MG 3% |
|
5% | zinc | 177% |
|
0.72MG 9% | |
| 24G | 5% | Water | 421% | 125G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does raisins or asparagus contain more calories in 100 grams?Raisin is high in calories and asparagus has 90% less calories than raisin - raisin has 296 calories in 100g and asparagus has 20 calories.
Is raisins or asparagus better for protein?
Raisins and asparagus contain similar amounts of protein - raisin has 2.5g of protein per 100 grams and asparagus has 2.2g of protein.
Does raisins or asparagus have more carbohydrates?
By weight, raisin is high in carbohydrates and asparagus has 100% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and asparagus has 3.9g of carbohydrates.
Does raisins or asparagus contain more iron?
Both raisins and asparagus are high in iron. Raisin has 20% more iron than asparagus - raisin has 2.6mg of iron in 100 grams and asparagus has 2.1mg of iron.
Does raisins or asparagus contain more potassium?
Both raisins and asparagus are high in potassium. Raisin has 310% more potassium than asparagus - raisin has 825mg of potassium in 100 grams and asparagus has 202mg of potassium.