Vanilla Ice Cream vs. Asparagus
Nutrition comparison of Vanilla Ice Cream and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
vanilla ice cream
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in vanilla ice cream and asparagus:
- Asparagus has 5 times less carbohydrates than vanilla ice cream.
- Asparagus has more thiamin, niacin and folate, however, vanilla ice cream contains more pantothenic acid and Vitamin B12.
- Asparagus is a great source of dietary fiber and iron.
- Vanilla ice cream is a great source of Vitamin A.
- Vanilla ice cream is an excellent source of calcium.
USDA sources for nutritional information: Vanilla Ice Cream (Ice creams, vanilla) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Vanilla ice cream is high in calories and asparagus has 90% less calories than vanilla ice cream - vanilla ice cream has 207 calories per 100 grams and asparagus has 20 calories.
For macronutrient ratios, vanilla ice cream is much lighter in protein, lighter in carbs and much heavier in fat compared to asparagus per calorie. Vanilla ice cream has a macronutrient ratio of 7:46:48 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Vanilla Ice Cream | Asparagus | |
|---|---|---|
| Protein | 7% | 34% |
| Carbohydrates | 46% | 61% |
| Fat | 48% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has 5 times less carbohydrates than vanilla ice cream - vanilla ice cream has 23.6g of total carbs per 100 grams and asparagus has 3.9g of carbohydrates.
dietary fiber
Asparagus is a great source of dietary fiber and it has 200% more dietary fiber than vanilla ice cream - vanilla ice cream has 0.7g of dietary fiber per 100 grams and asparagus has 2.1g of dietary fiber.
sugar
Vanilla ice cream is high in sugar and asparagus has 91% less sugar than vanilla ice cream - vanilla ice cream has 21.2g of sugar per 100 grams and asparagus has 1.9g of sugar.
Protein
protein
Vanilla ice cream and asparagus contain similar amounts of protein - vanilla ice cream has 3.5g of protein per 100 grams and asparagus has 2.2g of protein.
Fat
saturated fat
Vanilla ice cream is high in saturated fat and asparagus has 99% less saturated fat than vanilla ice cream - vanilla ice cream has 6.8g of saturated fat per 100 grams and asparagus has 0.04g of saturated fat.
cholesterol
Asparagus has less cholesterol than vanilla ice cream - vanilla ice cream has 44mg of cholesterol per 100 grams and asparagus does not contain significant amounts.
Vitamins
Vitamin C
Asparagus has 833% more Vitamin C than vanilla ice cream - vanilla ice cream has 0.6mg of Vitamin C per 100 grams and asparagus has 5.6mg of Vitamin C.
Vitamin A
Vanilla ice cream is a great source of Vitamin A and it has 211% more Vitamin A than asparagus - vanilla ice cream has 118ug of Vitamin A per 100 grams and asparagus has 38ug of Vitamin A.
Vitamin D
Vanilla ice cream has more Vitamin D than asparagus - vanilla ice cream has 8iu of Vitamin D per 100 grams and asparagus does not contain significant amounts.
Vitamin E
Vanilla ice cream and asparagus contain similar amounts of Vitamin E - vanilla ice cream has 0.3mg of Vitamin E per 100 grams and asparagus has 1.1mg of Vitamin E.
Vitamin K
Asparagus has 137 times more Vitamin K than vanilla ice cream - vanilla ice cream has 0.3ug of Vitamin K per 100 grams and asparagus has 41.6ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin, niacin and folate, however, vanilla ice cream contains more pantothenic acid and Vitamin B12. Both vanilla ice cream and asparagus contain significant amounts of riboflavin and Vitamin B6.
| Vanilla Ice Cream | Asparagus | |
|---|---|---|
| Thiamin | 0.041 MG | 0.143 MG |
| Riboflavin | 0.24 MG | 0.141 MG |
| Niacin | 0.116 MG | 0.978 MG |
| Pantothenic acid | 0.581 MG | 0.274 MG |
| Vitamin B6 | 0.048 MG | 0.091 MG |
| Folate | 5 UG | 52 UG |
| Vitamin B12 | 0.39 UG | ~ |
Minerals
calcium
Vanilla ice cream is an excellent source of calcium and it has 433% more calcium than asparagus - vanilla ice cream has 128mg of calcium per 100 grams and asparagus has 24mg of calcium.
iron
Asparagus is a great source of iron and it has 22 times more iron than vanilla ice cream - vanilla ice cream has 0.09mg of iron per 100 grams and asparagus has 2.1mg of iron.
potassium
Vanilla ice cream and asparagus contain similar amounts of potassium - vanilla ice cream has 199mg of potassium per 100 grams and asparagus has 202mg of potassium.
Antioxidants and Phytonutrients
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,
| Vanilla Ice Cream | Asparagus | |
|---|---|---|
| beta-carotene | 19 UG | 449 UG |
| alpha-carotene | ~ | 9 UG |
| lutein + zeaxanthin | ~ | 710 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, vanilla ice cream has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Vanilla Ice Cream | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.175 G | 0.01 G |
| EPA | 0.003 G | ~ |
| Total | 0.178 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, vanilla ice cream has more linoleic acid than asparagus per 100 grams.
| Vanilla Ice Cream | Asparagus | |
|---|---|---|
| linoleic acid | 0.275 G | 0.04 G |
| Total | 0.275 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: Vanilla Ice Cream (Ice creams, vanilla) and Asparagus (Asparagus, raw) .
Vanilla Ice Cream 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 vanilla ice cream or asparagus contain more calories in 100 grams?Vanilla ice cream is high in calories and asparagus has 90% less calories than vanilla ice cream - vanilla ice cream has 207 calories in 100g and asparagus has 20 calories.
Is vanilla ice cream or asparagus better for protein?
Vanilla ice cream and asparagus contain similar amounts of protein - vanilla ice cream has 3.5g of protein per 100 grams and asparagus has 2.2g of protein.
Does vanilla ice cream or asparagus have more carbohydrates?
By weight, asparagus has 5 times fewer carbohydrates than vanilla ice cream - vanilla ice cream has 23.6g of carbs for 100g and asparagus has 3.9g of carbohydrates.
Does vanilla ice cream or asparagus contain more calcium?
Vanilla ice cream is a rich source of calcium and it has 430% more calcium than asparagus - vanilla ice cream has 128mg of calcium in 100 grams and asparagus has 24mg of calcium.