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.
Detailed nutritional comparison of strawberries and asparagus 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: Strawberries (Strawberries, raw) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.


Image of Strawberries src
Image of Asparagus src

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 8:85:7 and for asparagus, 35:62:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Strawberries Asparagus
Protein 8% 35%
Carbohydrates 85% 62%
Fat 7% 4%
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 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 Strawberries or Asparagus .

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

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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.