Vanilla Yogurt vs. Asparagus
Nutrition comparison of Vanilla Yogurt and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
vanilla yogurt
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in vanilla yogurt and asparagus:
- Both asparagus and vanilla yogurt are high in potassium.
- Asparagus has 48.5 times less saturated fat than vanilla yogurt.
- Asparagus has 6.2 times less sugar than vanilla yogurt.
- Asparagus has 71% less carbohydrates than vanilla yogurt.
- Asparagus has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, vanilla yogurt contains more Vitamin B12.
- Asparagus has signficantly less calories than vanilla yogurt.
- Asparagus is a great source of dietary fiber and iron.
- Vanilla yogurt is an excellent source of calcium.
USDA sources for nutritional information: Vanilla Yogurt (Yogurt, vanilla, whole milk) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus has signficantly less calories than vanilla yogurt - asparagus has 20 calories per 100 grams and vanilla yogurt has 100 calories.
For macronutrient ratios, vanilla yogurt is lighter in protein, lighter in carbs and much heavier in fat compared to asparagus per calorie. Vanilla yogurt has a macronutrient ratio of 19:53:28 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Vanilla Yogurt | Asparagus | |
|---|---|---|
| Protein | 19% | 34% |
| Carbohydrates | 53% | 61% |
| Fat | 28% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has 71% less carbohydrates than vanilla yogurt - asparagus has 3.9g of total carbs per 100 grams and vanilla yogurt has 13.5g of carbohydrates.
The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in vanilla yogurt comprise of 100% sugar.
dietary fiber
Asparagus is a great source of dietary fiber and it has more dietary fiber than vanilla yogurt - asparagus has 2.1g of dietary fiber per 100 grams and vanilla yogurt does not contain significant amounts.
sugar
Asparagus has 6.2 times less sugar than vanilla yogurt - asparagus has 1.9g of sugar per 100 grams and vanilla yogurt has 13.5g of sugar.
Protein
protein
Vanilla yogurt has 120% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and vanilla yogurt has 4.8g of protein.
Fat
saturated fat
Asparagus has 48.5 times less saturated fat than vanilla yogurt - asparagus has 0.04g of saturated fat per 100 grams and vanilla yogurt has 2g of saturated fat.
cholesterol
Asparagus has less cholesterol than vanilla yogurt - vanilla yogurt has 10mg of cholesterol per 100 grams and asparagus does not contain significant amounts.
Vitamins
Vitamin C
Asparagus has 600% more Vitamin C than vanilla yogurt - asparagus has 5.6mg of Vitamin C per 100 grams and vanilla yogurt has 0.8mg of Vitamin C.
Vitamin A
Asparagus and vanilla yogurt contain similar amounts of Vitamin A - asparagus has 38ug of Vitamin A per 100 grams and vanilla yogurt has 28ug of Vitamin A.
Vitamin D
Vanilla yogurt and asparagus contain similar amounts of Vitamin D - vanilla yogurt has 2iu of Vitamin D per 100 grams and asparagus does not contain significant amounts.
Vitamin E
Asparagus and vanilla yogurt contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and vanilla yogurt has 0.07mg of Vitamin E.
Vitamin K
Asparagus has 137 times more Vitamin K than vanilla yogurt - asparagus has 41.6ug of Vitamin K per 100 grams and vanilla yogurt has 0.3ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, vanilla yogurt contains more Vitamin B12. Both vanilla yogurt and asparagus contain significant amounts of riboflavin.
| Vanilla Yogurt | Asparagus | |
|---|---|---|
| Thiamin | 0.041 MG | 0.143 MG |
| Riboflavin | 0.197 MG | 0.141 MG |
| Niacin | 0.105 MG | 0.978 MG |
| Pantothenic acid | ~ | 0.274 MG |
| Vitamin B6 | 0.044 MG | 0.091 MG |
| Folate | 11 UG | 52 UG |
| Vitamin B12 | 0.52 UG | ~ |
Minerals
calcium
Vanilla yogurt is an excellent source of calcium and it has 600% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and vanilla yogurt has 168mg of calcium.
iron
Asparagus is a great source of iron and it has 29 times more iron than vanilla yogurt - asparagus has 2.1mg of iron per 100 grams and vanilla yogurt has 0.07mg of iron.
potassium
Both asparagus and vanilla yogurt are high in potassium. Asparagus is very similar to asparagus for potassium - asparagus has 202mg of potassium per 100 grams and vanilla yogurt has 215mg 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 Yogurt | Asparagus | |
|---|---|---|
| beta-carotene | 6 UG | 449 UG |
| alpha-carotene | ~ | 9 UG |
| lutein + zeaxanthin | ~ | 710 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, vanilla yogurt has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Vanilla Yogurt | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.038 G | 0.01 G |
| Total | 0.038 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both vanilla yogurt and asparagus contain significant amounts of linoleic acid.
| Vanilla Yogurt | Asparagus | |
|---|---|---|
| linoleic acid | 0.068 G | 0.04 G |
| Total | 0.068 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 Yogurt (Yogurt, vanilla, whole milk) and Asparagus (Asparagus, raw) .
Vanilla Yogurt 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 asparagus or vanilla yogurt contain more calories in 100 grams?Asparagus has signficantly less calories than vanilla yogurt - asparagus has 20 calories in 100g and vanilla yogurt has 100 calories.
Is asparagus or vanilla yogurt better for protein?
Vanilla yogurt has 120% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and vanilla yogurt has 4.8g of protein.
Does asparagus or vanilla yogurt have more carbohydrates?
By weight, asparagus has 70% fewer carbohydrates than vanilla yogurt - asparagus has 3.9g of carbs for 100g and vanilla yogurt has 13.5g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in vanilla yogurt comprise of 100% sugar.
Does asparagus or vanilla yogurt contain more calcium?
Vanilla yogurt is a rich source of calcium and it has 600% more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and vanilla yogurt has 168mg of calcium.
Does asparagus or vanilla yogurt contain more potassium?
Both asparagus and vanilla yogurt are high in potassium. Asparagus is very similar to asparagus for potassium - asparagus has 202mg of potassium in 100 grams and vanilla yogurt has 215mg of potassium.