White Bread vs. Asparagus
Nutrition comparison of White Bread and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and asparagus:
- Both white bread and asparagus are high in dietary fiber and iron.
- Asparagus is a great source of potassium.
- White bread has more thiamin, niacin and folate.
- White bread is a great source of protein.
- White bread is an excellent source of calcium.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bread is high in calories and asparagus has 92% less calories than white bread - white bread has 238 calories per 100 grams and asparagus has 20 calories.
For macronutrient ratios, white bread is lighter in protein, heavier in carbs and similar to asparagus for fat. White bread has a macronutrient ratio of 18:74:8 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Asparagus | |
|---|---|---|
| Protein | 18% | 34% |
| Carbohydrates | 74% | 61% |
| Fat | 8% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and asparagus has 91% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and asparagus has 3.9g of carbohydrates.
dietary fiber
Both white bread and asparagus are high in dietary fiber. White bread has 338% more dietary fiber than asparagus - white bread has 9.2g of dietary fiber per 100 grams and asparagus has 2.1g of dietary fiber.
sugar
White bread and asparagus contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and asparagus has 1.9g of sugar.
Protein
protein
White bread is a great source of protein and it has 385% more protein than asparagus - white bread has 10.7g of protein per 100 grams and asparagus has 2.2g of protein.
Fat
saturated fat
Both white bread and asparagus are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and asparagus has 0.04g of saturated fat.
trans fat
Both white bread and asparagus are low in trans fat - white bread has 0.03g of trans fat per 100 grams and asparagus does not contain significant amounts.
Vitamins
Vitamin C
Asparagus has more Vitamin C than white bread - asparagus has 5.6mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Asparagus has more Vitamin A than white bread - asparagus has 38ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and asparagus contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and asparagus has 1.1mg of Vitamin E.
Vitamin K
Asparagus has 440% more Vitamin K than white bread - white bread has 7.7ug of Vitamin K per 100 grams and asparagus has 41.6ug of Vitamin K.
The B Vitamins
White bread has more thiamin, niacin and folate. Both white bread and asparagus contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| White Bread | Asparagus | |
|---|---|---|
| Thiamin | 0.51 MG | 0.143 MG |
| Riboflavin | 0.255 MG | 0.141 MG |
| Niacin | 4.455 MG | 0.978 MG |
| Pantothenic acid | 0.455 MG | 0.274 MG |
| Vitamin B6 | 0.08 MG | 0.091 MG |
| Folate | 127 UG | 52 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 27 times more calcium than asparagus - white bread has 684mg of calcium per 100 grams and asparagus has 24mg of calcium.
iron
Both white bread and asparagus are high in iron. White bread has 129% more iron than asparagus - white bread has 4.9mg of iron per 100 grams and asparagus has 2.1mg of iron.
potassium
Asparagus is a great source of potassium and it has 59% more potassium than white bread - white bread has 127mg 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,
| White Bread | Asparagus | |
|---|---|---|
| beta-carotene | 2 UG | 449 UG |
| lutein + zeaxanthin | 25 UG | 710 UG |
| alpha-carotene | ~ | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bread has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| White Bread | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.01 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than asparagus per 100 grams.
| White Bread | Asparagus | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.04 G |
| Total | 0.881 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: White Bread (Bread, white wheat) and Asparagus (Asparagus, raw) .
White Bread 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 white bread or asparagus contain more calories in 100 grams?White bread is high in calories and asparagus has 90% less calories than white bread - white bread has 238 calories in 100g and asparagus has 20 calories.
Is white bread or asparagus better for protein?
White bread is a great source of protein and it has 390% more protein than asparagus - white bread has 10.7g of protein per 100 grams and asparagus has 2.2g of protein.
Does white bread or asparagus have more carbohydrates?
By weight, white bread is high in carbohydrates and asparagus has 90% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and asparagus has 3.9g of carbohydrates.
Does white bread or asparagus contain more calcium?
White bread is a rich source of calcium and it has 27 times more calcium than asparagus - white bread has 684mg of calcium in 100 grams and asparagus has 24mg of calcium.
Does white bread or asparagus contain more iron?
Both white bread and asparagus are high in iron. White bread has 130% more iron than asparagus - white bread has 4.9mg of iron in 100 grams and asparagus has 2.1mg of iron.