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.
Detailed nutritional comparison of vanilla yogurt 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: Vanilla Yogurt (Yogurt, vanilla, whole milk) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.


Image of Vanilla Yogurt src
Image of Asparagus src

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, 35:62:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Vanilla Yogurt Asparagus
Protein 19% 35%
Carbohydrates 53% 62%
Fat 28% 4%
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 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 Vanilla Yogurt or Asparagus .

Note: The specific food items compared are: Vanilla Yogurt (Yogurt, vanilla, whole milk) and Asparagus (Asparagus, raw) .

Vanilla Yogurt g

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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.