Asparagus vs. Spinach

Nutrition comparison of Asparagus and Spinach


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of asparagus versus spinach (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in asparagus and spinach:

  • Both asparagus and spinach are high in dietary fiber, iron and potassium.
  • Asparagus has more pantothenic acid, however, spinach contains more Vitamin B6 and folate.
  • Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
Detailed nutritional comparison of asparagus and spinach 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: Asparagus (Asparagus, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Asparagus src
Image of Spinach src

Calories and Carbs

calories

Asparagus and spinach contain similar amounts of calories - asparagus has 20 calories per 100 grams and spinach has 23 calories.

For macronutrient ratios, asparagus is lighter in protein, heavier in carbs and lighter in fat compared to spinach per calorie. Asparagus has a macronutrient ratio of 35:62:4 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Asparagus Spinach
Protein 35% 39%
Carbohydrates 62% 49%
Fat 4% 12%
Alcohol ~ ~

carbohydrates

Both asparagus and spinach are low in carbohydrates - asparagus has 3.9g of total carbs per 100 grams and spinach has 3.6g of carbohydrates.

dietary fiber

Both asparagus and spinach are high in dietary fiber. Asparagus is very similar to asparagus for dietary fiber - asparagus has 2.1g of dietary fiber per 100 grams and spinach has 2.2g of dietary fiber.

sugar

Asparagus and spinach contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and spinach has 0.42g of sugar.

Protein

protein

Asparagus and spinach contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and spinach has 2.9g of protein.

Fat

saturated fat

Both asparagus and spinach are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and spinach has 0.06g of saturated fat.

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has 402% more Vitamin C than asparagus - asparagus has 5.6mg of Vitamin C per 100 grams and spinach has 28.1mg of Vitamin C.

Vitamin A

Spinach is an excellent source of Vitamin A and it has 11 times more Vitamin A than asparagus - asparagus has 38ug of Vitamin A per 100 grams and spinach has 469ug of Vitamin A.

Vitamin E

Asparagus and spinach contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and spinach has 2mg of Vitamin E.

Vitamin K

Spinach is an excellent source of Vitamin K and it has 10 times more Vitamin K than asparagus - asparagus has 41.6ug of Vitamin K per 100 grams and spinach has 482.9ug of Vitamin K.

The B Vitamins

Asparagus has more pantothenic acid, however, spinach contains more Vitamin B6 and folate. Both asparagus and spinach contain significant amounts of thiamin, riboflavin and niacin.

Asparagus Spinach
Thiamin 0.143 MG 0.078 MG
Riboflavin 0.141 MG 0.189 MG
Niacin 0.978 MG 0.724 MG
Pantothenic acid 0.274 MG 0.065 MG
Vitamin B6 0.091 MG 0.195 MG
Folate 52 UG 194 UG

Minerals

calcium

Spinach is an excellent source of calcium and it has 313% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and spinach has 99mg of calcium.

iron

Both asparagus and spinach are high in iron. Spinach has 27% more iron than asparagus - asparagus has 2.1mg of iron per 100 grams and spinach has 2.7mg of iron.

potassium

Both asparagus and spinach are high in potassium. Spinach has 176% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and spinach has 558mg 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 quercetin than spinach per 100 grams, however, spinach contains more kaempferol, luteolin and myricetin than asparagus per 100 grams.

Asparagus Spinach
isorhamnetin 5.7 mg ~
kaempferol 1.39 mg 6.38 mg
Quercetin 13.98 mg 3.97 mg
luteolin ~ 0.74 mg
myricetin ~ 0.35 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,

Asparagus Spinach
beta-carotene 449 UG 5626 UG
alpha-carotene 9 UG ~
lutein + zeaxanthin 710 UG 12198 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than asparagus per 100 grams.

Asparagus Spinach
alpha linoleic acid 0.01 G 0.138 G
Total 0.01 G 0.138 G

omega 6s

Comparing omega-6 fatty acids, both asparagus and spinach contain small amounts of linoleic acid.

Asparagus Spinach
linoleic acid 0.04 G 0.026 G
Total 0.04 G 0.026 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 Asparagus or Spinach .

Note: The specific food items compared are: Asparagus (Asparagus, raw) and Spinach (Spinach, raw) .

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FAQ

Does asparagus or spinach contain more calories in 100 grams?
Asparagus and spinach contain similar amounts of calories - asparagus has 20 calories in 100g and spinach has 23 calories.

Is asparagus or spinach better for protein?
Asparagus and spinach contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and spinach has 2.9g of protein.

Does asparagus or spinach have more carbohydrates?
By weight, both asparagus and spinach are low in carbohydrates - asparagus has 3.9g of carbs for 100g and spinach has 3.6g of carbohydrates.

Does asparagus or spinach contain more calcium?
Spinach is a rich source of calcium and it has 310% more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and spinach has 99mg of calcium.

Does asparagus or spinach contain more iron?
Both asparagus and spinach are high in iron. Spinach has 30% more iron than asparagus - asparagus has 2.1mg of iron in 100 grams and spinach has 2.7mg of iron.

Does asparagus or spinach contain more potassium?
Both asparagus and spinach are high in potassium. Spinach has 180% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and spinach has 558mg of potassium.