Asparagus vs. Serrano Pepper
Nutrition comparison of Asparagus and Serrano Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
asparagus
versus
serrano pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in asparagus and serrano pepper:
- Both asparagus and serrano pepper are high in dietary fiber and potassium.
- Asparagus has more thiamin and folate, however, serrano pepper contains more Vitamin B6.
- Asparagus is a great source of iron.
- Serrano pepper is an excellent source of Vitamin C.
USDA sources for nutritional information: Asparagus (Asparagus, raw) and Serrano Pepper (Peppers, serrano, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus and serrano pepper contain similar amounts of calories - asparagus has 20 calories per 100 grams and serrano pepper has 32 calories.
For macronutrient ratios, asparagus is heavier in protein, lighter in carbs and lighter in fat compared to serrano pepper per calorie. Asparagus has a macronutrient ratio of 34:61:5 and for serrano pepper, 18:71:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Asparagus | Serrano Pepper | |
|---|---|---|
| Protein | 34% | 18% |
| Carbohydrates | 61% | 71% |
| Fat | 5% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus and serrano pepper contain similar amounts of carbs - asparagus has 3.9g of total carbs per 100 grams and serrano pepper has 6.7g of carbohydrates.
The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in serrano pepper comprise of 51% sugar and 49% dietary fiber.
dietary fiber
Both asparagus and serrano pepper are high in dietary fiber. Serrano pepper has 76% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and serrano pepper has 3.7g of dietary fiber.
sugar
Asparagus and serrano pepper contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and serrano pepper has 3.8g of sugar.
Protein
protein
Asparagus and serrano pepper contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and serrano pepper has 1.7g of protein.
Fat
saturated fat
Both asparagus and serrano pepper are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and serrano pepper has 0.06g of saturated fat.
Vitamins
Vitamin C
Serrano pepper is an excellent source of Vitamin C and it has 702% more Vitamin C than asparagus - asparagus has 5.6mg of Vitamin C per 100 grams and serrano pepper has 44.9mg of Vitamin C.
Vitamin A
Asparagus and serrano pepper contain similar amounts of Vitamin A - asparagus has 38ug of Vitamin A per 100 grams and serrano pepper has 47ug of Vitamin A.
Vitamin E
Asparagus and serrano pepper contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and serrano pepper has 0.69mg of Vitamin E.
Vitamin K
Asparagus has 253% more Vitamin K than serrano pepper - asparagus has 41.6ug of Vitamin K per 100 grams and serrano pepper has 11.8ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin and folate, however, serrano pepper contains more Vitamin B6. Both asparagus and serrano pepper contain significant amounts of riboflavin, niacin and pantothenic acid.
| Asparagus | Serrano Pepper | |
|---|---|---|
| Thiamin | 0.143 MG | 0.054 MG |
| Riboflavin | 0.141 MG | 0.081 MG |
| Niacin | 0.978 MG | 1.537 MG |
| Pantothenic acid | 0.274 MG | 0.2 MG |
| Vitamin B6 | 0.091 MG | 0.505 MG |
| Folate | 52 UG | 23 UG |
Minerals
calcium
Asparagus has 118% more calcium than serrano pepper - asparagus has 24mg of calcium per 100 grams and serrano pepper has 11mg of calcium.
iron
Asparagus is a great source of iron and it has 149% more iron than serrano pepper - asparagus has 2.1mg of iron per 100 grams and serrano pepper has 0.86mg of iron.
potassium
Both asparagus and serrano pepper are high in potassium. Serrano pepper has 51% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and serrano pepper has 305mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, asparagus has more isorhamnetin and kaempferol than serrano pepper per 100 grams, however, serrano pepper contains more luteolin than asparagus per 100 grams. Both asparagus and serrano pepper contain significant amounts of quercetin.
| Asparagus | Serrano Pepper | |
|---|---|---|
| isorhamnetin | 5.7 mg | ~ |
| kaempferol | 1.39 mg | ~ |
| Quercetin | 13.98 mg | 15.98 mg |
| luteolin | ~ | 4.14 mg |
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 asparagus and serrano pepper contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Asparagus | Serrano Pepper | |
|---|---|---|
| beta-carotene | 449 UG | 534 UG |
| alpha-carotene | 9 UG | 18 UG |
| lutein + zeaxanthin | 710 UG | 544 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both asparagus and serrano pepper contain small amounts of alpha linoleic acid (ALA).
| Asparagus | Serrano Pepper | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.006 G |
| Total | 0.01 G | 0.006 G |
omega 6s
Comparing omega-6 fatty acids, serrano pepper has more linoleic acid than asparagus per 100 grams.
| Asparagus | Serrano Pepper | |
|---|---|---|
| linoleic acid | 0.04 G | 0.216 G |
| Total | 0.04 G | 0.216 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.
Note: The specific food items compared are: Asparagus (Asparagus, raw) and Serrano Pepper (Peppers, serrano, raw) .
Asparagus g
()
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Daily Values (%) |
Serrano Pepper g
()
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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MG % | |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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| UG % |
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5% | selenium | 5% |
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UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does asparagus or serrano pepper contain more calories in 100 grams?Asparagus and serrano pepper contain similar amounts of calories - asparagus has 20 calories in 100g and serrano pepper has 32 calories.
Is asparagus or serrano pepper better for protein?
Asparagus and serrano pepper contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and serrano pepper has 1.7g of protein.
Does asparagus or serrano pepper have more carbohydrates?
By weight, asparagus and serrano pepper contain similar amounts of carbs - asparagus has 3.9g of carbs for 100g and serrano pepper has 6.7g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in serrano pepper comprise of 50% sugar and 50% dietary fiber.
Does asparagus or serrano pepper contain more potassium?
Both asparagus and serrano pepper are high in potassium. Serrano pepper has 50% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and serrano pepper has 305mg of potassium.