Whole Milk vs. Asparagus

Nutrition comparison of Whole Milk and Asparagus


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of whole milk versus asparagus (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in whole milk and asparagus:

  • Asparagus has 45.6 times less saturated fat than whole milk.
  • Asparagus has 67% less calories than whole milk.
  • Asparagus has more thiamin, niacin, Vitamin B6 and folate, however, whole milk contains more Vitamin B12.
  • Asparagus is a great source of dietary fiber, iron and potassium.
  • Whole milk has signficantly more Vitamin D than asparagus.
  • Whole milk is an excellent source of calcium.
Detailed nutritional comparison of whole milk 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.


Image of Whole Milk src
Image of Asparagus src

Calories and Carbs

calories

Asparagus has 67% less calories than whole milk - asparagus has 20 calories per 100 grams and whole milk has 61 calories.

For macronutrient ratios, whole milk is lighter in protein, much lighter in carbs and much heavier in fat compared to asparagus per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Milk Asparagus
Protein 21% 34%
Carbohydrates 32% 61%
Fat 48% 5%
Alcohol ~ ~

carbohydrates

Both asparagus and whole milk are low in carbohydrates - asparagus has 3.9g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.

The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in whole milk comprise of 100% sugar.

dietary fiber

Asparagus is a great source of dietary fiber and it has more dietary fiber than whole milk - asparagus has 2.1g of dietary fiber per 100 grams and whole milk does not contain significant amounts.

sugar

Asparagus and whole milk contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and whole milk has 5.1g of sugar.

Protein

protein

Asparagus and whole milk contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and whole milk has 3.2g of protein.

Fat

saturated fat

Asparagus has 45.6 times less saturated fat than whole milk - asparagus has 0.04g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.

cholesterol

Asparagus has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and asparagus does not contain significant amounts.

Vitamins

Vitamin C

Asparagus has more Vitamin C than whole milk - asparagus has 5.6mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.

Vitamin A

Asparagus and whole milk contain similar amounts of Vitamin A - asparagus has 38ug of Vitamin A per 100 grams and whole milk has 46ug of Vitamin A.

Vitamin D

Whole milk has signficantly more Vitamin D than asparagus - whole milk has 51iu of Vitamin D per 100 grams and asparagus does not contain significant amounts.

Vitamin E

Asparagus and whole milk contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.

Vitamin K

Asparagus has 137 times more Vitamin K than whole milk - asparagus has 41.6ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.

The B Vitamins

Asparagus has more thiamin, niacin, Vitamin B6 and folate, however, whole milk contains more Vitamin B12. Both whole milk and asparagus contain significant amounts of riboflavin and pantothenic acid.

Whole Milk Asparagus
Thiamin 0.046 MG 0.143 MG
Riboflavin 0.169 MG 0.141 MG
Niacin 0.089 MG 0.978 MG
Pantothenic acid 0.373 MG 0.274 MG
Vitamin B6 0.036 MG 0.091 MG
Folate 5 UG 52 UG
Vitamin B12 0.45 UG ~

Minerals

calcium

Whole milk is an excellent source of calcium and it has 371% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and whole milk has 113mg of calcium.

iron

Asparagus is a great source of iron and it has 70 times more iron than whole milk - asparagus has 2.1mg of iron per 100 grams and whole milk has 0.03mg of iron.

potassium

Asparagus is a great source of potassium and it has 53% more potassium than whole milk - asparagus has 202mg of potassium per 100 grams and whole milk has 132mg 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,

Whole Milk Asparagus
beta-carotene 7 UG 449 UG
alpha-carotene ~ 9 UG
lutein + zeaxanthin ~ 710 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, whole milk has more alpha linoleic acid (ALA) than asparagus per 100 grams.

Whole Milk Asparagus
alpha linoleic acid 0.075 G 0.01 G
Total 0.075 G 0.01 G

omega 6s

Comparing omega-6 fatty acids, whole milk has more linoleic acid than asparagus per 100 grams.

Whole Milk Asparagus
linoleic acid 0.12 G 0.04 G
Total 0.12 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Asparagus (Asparagus, raw) .

Whole Milk g

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FAQ

Does asparagus or whole milk contain more calories in 100 grams?
Asparagus has 70% less calories than whole milk - asparagus has 20 calories in 100g and whole milk has 61 calories.

Is asparagus or whole milk better for protein?
Asparagus and whole milk contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and whole milk has 3.2g of protein.

Does asparagus or whole milk have more carbohydrates?
By weight, both asparagus and whole milk are low in carbohydrates - asparagus has 3.9g of carbs for 100g and whole milk has 4.8g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in whole milk comprise of 100% sugar.

Does asparagus or whole milk contain more calcium?
Whole milk is a rich source of calcium and it has 370% more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and whole milk has 113mg of calcium.

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