Asparagus vs. Sweet Potatoes
Nutrition comparison of Asparagus and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
asparagus
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in asparagus and sweet potatoes:
- Both asparagus and sweet potatoes are high in dietary fiber and potassium.
- Asparagus has 3.3 times less calories than sweet potato.
- Asparagus has 4.1 times less carbohydrates than sweet potato.
- Asparagus has more riboflavin and folate, however, sweet potato contains more pantothenic acid and Vitamin B6.
- Asparagus is a great source of iron.
- Sweet potato has more beta-carotene than asparagus, however, asparagus contains more lutein + zeaxanthin than sweet potato.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Asparagus (Asparagus, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus has 3.3 times less calories than sweet potato - asparagus has 20 calories per 100 grams and sweet potato has 86 calories.
For macronutrient ratios, asparagus is much heavier in protein, much lighter in carbs and heavier in fat compared to sweet potatoes per calorie. Asparagus has a macronutrient ratio of 34:61:5 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Asparagus | Sweet Potatoes | |
|---|---|---|
| Protein | 34% | 7% |
| Carbohydrates | 61% | 92% |
| Fat | 5% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has 4.1 times less carbohydrates than sweet potato - asparagus has 3.9g of total carbs per 100 grams and sweet potato has 20.1g of carbohydrates.
The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in sweet potatoes comprise of 64% starch, 21% sugar and 15% dietary fiber.
dietary fiber
Both asparagus and sweet potatoes are high in dietary fiber. Sweet potato has 43% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and sweet potato has 3g of dietary fiber.
sugar
Asparagus and sweet potatoes contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and sweet potato has 4.2g of sugar.
Protein
protein
Asparagus and sweet potatoes contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and sweet potato has 1.6g of protein.
Fat
saturated fat
Both asparagus and sweet potatoes are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and sweet potato has 0.02g of saturated fat.
Vitamins
Vitamin C
Asparagus has 133% more Vitamin C than sweet potato - asparagus has 5.6mg of Vitamin C per 100 grams and sweet potato has 2.4mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 17 times more Vitamin A than asparagus - asparagus has 38ug of Vitamin A per 100 grams and sweet potato has 709ug of Vitamin A.
Vitamin E
Asparagus and sweet potatoes contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and sweet potato has 0.26mg of Vitamin E.
Vitamin K
Asparagus has 22 times more Vitamin K than sweet potato - asparagus has 41.6ug of Vitamin K per 100 grams and sweet potato has 1.8ug of Vitamin K.
The B Vitamins
Asparagus has more riboflavin and folate, however, sweet potato contains more pantothenic acid and Vitamin B6. Both asparagus and sweet potatoes contain significant amounts of thiamin and niacin.
| Asparagus | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.143 MG | 0.078 MG |
| Riboflavin | 0.141 MG | 0.061 MG |
| Niacin | 0.978 MG | 0.557 MG |
| Pantothenic acid | 0.274 MG | 0.8 MG |
| Vitamin B6 | 0.091 MG | 0.209 MG |
| Folate | 52 UG | 11 UG |
Minerals
calcium
Asparagus and sweet potatoes contain similar amounts of calcium - asparagus has 24mg of calcium per 100 grams and sweet potato has 30mg of calcium.
iron
Asparagus is a great source of iron and it has 251% more iron than sweet potato - asparagus has 2.1mg of iron per 100 grams and sweet potato has 0.61mg of iron.
potassium
Both asparagus and sweet potatoes are high in potassium. Sweet potato has 67% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and sweet potato has 337mg 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 | Sweet Potatoes | |
|---|---|---|
| isorhamnetin | 5.7 mg | ~ |
| kaempferol | 1.39 mg | 0.01 mg |
| Quercetin | 13.98 mg | 0.01 mg |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 mg |
| myricetin | ~ | 0.03 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, sweet potato has more beta-carotene than asparagus per 100 grams, however, asparagus contains more lutein + zeaxanthin than sweet potato per 100 grams. Both asparagus and sweet potatoes contain small amounts of alpha-carotene.
| Asparagus | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 449 UG | 8509 UG |
| alpha-carotene | 9 UG | 7 UG |
| lutein + zeaxanthin | 710 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both asparagus and sweet potatoes contain small amounts of alpha linoleic acid (ALA).
| Asparagus | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.001 G |
| Total | 0.01 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both asparagus and sweet potatoes contain small amounts of linoleic acid.
| Asparagus | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.04 G | 0.013 G |
| Total | 0.04 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Asparagus g
()
|
Daily Values (%) |
Sweet Potatoes 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 % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| 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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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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MG % | |
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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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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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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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5% | selenium | 5% |
|
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 sweet potatoes contain more calories in 100 grams?Asparagus has 3.3 times less calories than sweet potato - asparagus has 20 calories in 100g and sweet potato has 86 calories.
Is asparagus or sweet potatoes better for protein?
Asparagus and sweet potatoes contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and sweet potato has 1.6g of protein.
Does asparagus or sweet potatoes have more carbohydrates?
By weight, asparagus has 4.1 times fewer carbohydrates than sweet potato - asparagus has 3.9g of carbs for 100g and sweet potato has 20.1g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in sweet potatoes comprise of 60% starch, 20% sugar and 20% dietary fiber.
Does asparagus or sweet potatoes contain more potassium?
Both asparagus and sweet potatoes are high in potassium. Sweet potato has 70% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and sweet potato has 337mg of potassium.