Strawberries vs. Asparagus
Nutrition comparison of Strawberries and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
strawberries
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in strawberries and asparagus:
- Asparagus has more thiamin, riboflavin, niacin and folate.
- Asparagus is a great source of iron and potassium.
- Strawberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Strawberries (Strawberries, raw) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Strawberries and asparagus contain similar amounts of calories - strawberry has 32 calories per 100 grams and asparagus has 20 calories.
For macronutrient ratios, strawberries is much lighter in protein, much heavier in carbs and similar to asparagus for fat. Strawberries has a macronutrient ratio of 7:85:8 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Strawberries | Asparagus | |
|---|---|---|
| Protein | 7% | 34% |
| Carbohydrates | 85% | 61% |
| Fat | 8% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberries and asparagus contain similar amounts of carbs - strawberry has 7.7g of total carbs per 100 grams and asparagus has 3.9g of carbohydrates.
The carbs in strawberries are made of 71% sugar, 29% dietary fiber and 1% starch, whereas the carbs in asparagus comprise of 53% dietary fiber and 47% sugar.
dietary fiber
Strawberries and asparagus contain similar amounts of dietary fiber - strawberry has 2g of dietary fiber per 100 grams and asparagus has 2.1g of dietary fiber.
sugar
Strawberries and asparagus contain similar amounts of sugar - strawberry has 4.9g of sugar per 100 grams and asparagus has 1.9g of sugar.
Protein
protein
Strawberries and asparagus contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and asparagus has 2.2g of protein.
Fat
saturated fat
Both strawberries and asparagus are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and asparagus has 0.04g of saturated fat.
Vitamins
Vitamin C
Strawberry is an excellent source of Vitamin C and it has 950% more Vitamin C than asparagus - strawberry has 58.8mg of Vitamin C per 100 grams and asparagus has 5.6mg of Vitamin C.
Vitamin A
Asparagus has 37 times more Vitamin A than strawberry - strawberry has 1ug of Vitamin A per 100 grams and asparagus has 38ug of Vitamin A.
Vitamin E
Strawberries and asparagus contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and asparagus has 1.1mg of Vitamin E.
Vitamin K
Asparagus has 17 times more Vitamin K than strawberry - strawberry has 2.2ug of Vitamin K per 100 grams and asparagus has 41.6ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin, riboflavin, niacin and folate. Both strawberries and asparagus contain significant amounts of pantothenic acid and Vitamin B6.
| Strawberries | Asparagus | |
|---|---|---|
| Thiamin | 0.024 MG | 0.143 MG |
| Riboflavin | 0.022 MG | 0.141 MG |
| Niacin | 0.386 MG | 0.978 MG |
| Pantothenic acid | 0.125 MG | 0.274 MG |
| Vitamin B6 | 0.047 MG | 0.091 MG |
| Folate | 24 UG | 52 UG |
Minerals
calcium
Strawberries and asparagus contain similar amounts of calcium - strawberry has 16mg of calcium per 100 grams and asparagus has 24mg of calcium.
iron
Asparagus is a great source of iron and it has 422% more iron than strawberry - strawberry has 0.41mg of iron per 100 grams and asparagus has 2.1mg of iron.
potassium
Asparagus is a great source of potassium and it has 32% more potassium than strawberry - strawberry has 153mg of potassium per 100 grams and asparagus has 202mg 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,
| Strawberries | Asparagus | |
|---|---|---|
| kaempferol | 0.5 mg | 1.39 mg |
| myricetin | 0.04 mg | ~ |
| Quercetin | 1.11 mg | 13.98 mg |
| isorhamnetin | ~ | 5.7 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,
| Strawberries | Asparagus | |
|---|---|---|
| beta-carotene | 7 UG | 449 UG |
| lutein + zeaxanthin | 26 UG | 710 UG |
| alpha-carotene | ~ | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, strawberry has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Strawberries | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.065 G | 0.01 G |
| Total | 0.065 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, strawberry has more linoleic acid than asparagus per 100 grams.
| Strawberries | Asparagus | |
|---|---|---|
| linoleic acid | 0.09 G | 0.04 G |
| Total | 0.09 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.
Note: The specific food items compared are: Strawberries (Strawberries, raw) and Asparagus (Asparagus, raw) .
Strawberries 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 strawberries or asparagus contain more calories in 100 grams?Strawberries and asparagus contain similar amounts of calories - strawberry has 32 calories in 100g and asparagus has 20 calories.
Is strawberries or asparagus better for protein?
Strawberries and asparagus contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and asparagus has 2.2g of protein.
Does strawberries or asparagus have more carbohydrates?
By weight, strawberries and asparagus contain similar amounts of carbs - strawberry has 7.7g of carbs for 100g and asparagus has 3.9g of carbohydrates. the carbs in strawberries are made of 70% sugar, 30% dietary fiber and 0% starch, whereas the carbs in asparagus comprise of 50% dietary fiber and 50% sugar.