Black Pepper vs. Asparagus

Nutrition comparison of Black Pepper and Asparagus


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

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

For a quick recap of significant nutrients and differences in black pepper and asparagus:

  • Both asparagus and black pepper are high in dietary fiber, iron and potassium.
  • Asparagus has 33.8 times less saturated fat than black pepper.
  • Black pepper has more pantothenic acid and Vitamin B6, however, asparagus contains more folate.
  • Black pepper is a great source of protein.
  • Black pepper is an excellent source of Vitamin K and calcium.
Detailed nutritional comparison of black pepper 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: Black Pepper (Spices, pepper, black) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.


Image of Black Pepper src
Image of Asparagus src

Calories and Carbs

calories

Black pepper is high in calories and asparagus has 92% less calories than black pepper - asparagus has 20 calories per 100 grams and black pepper has 251 calories.

For macronutrient ratios, black pepper is much lighter in protein, heavier in carbs and heavier in fat compared to asparagus per calorie. Black pepper has a macronutrient ratio of 10:78:12 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Black Pepper Asparagus
Protein 10% 34%
Carbohydrates 78% 61%
Fat 12% 5%
Alcohol ~ ~

carbohydrates

Black pepper is high in carbohydrates and asparagus has 94% less carbohydrates than black pepper - asparagus has 3.9g of total carbs per 100 grams and black pepper has 64g of carbohydrates.

dietary fiber

Both asparagus and black pepper are high in dietary fiber. Black pepper has 11 times more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and black pepper has 25.3g of dietary fiber.

sugar

Asparagus and black pepper contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and black pepper has 0.64g of sugar.

Protein

protein

Black pepper is a great source of protein and it has 372% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and black pepper has 10.4g of protein.

Fat

saturated fat

Asparagus has 33.8 times less saturated fat than black pepper - asparagus has 0.04g of saturated fat per 100 grams and black pepper has 1.4g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

Asparagus and black pepper contain similar amounts of Vitamin A - asparagus has 38ug of Vitamin A per 100 grams and black pepper has 27ug of Vitamin A.

Vitamin E

Asparagus and black pepper contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and black pepper has 1mg of Vitamin E.

Vitamin K

Black pepper is an excellent source of Vitamin K and it has 294% more Vitamin K than asparagus - asparagus has 41.6ug of Vitamin K per 100 grams and black pepper has 163.7ug of Vitamin K.

The B Vitamins

Black pepper has more pantothenic acid and Vitamin B6, however, asparagus contains more folate. Both black pepper and asparagus contain significant amounts of thiamin, riboflavin and niacin.

Black Pepper Asparagus
Thiamin 0.108 MG 0.143 MG
Riboflavin 0.18 MG 0.141 MG
Niacin 1.143 MG 0.978 MG
Pantothenic acid 1.399 MG 0.274 MG
Vitamin B6 0.291 MG 0.091 MG
Folate 17 UG 52 UG

Minerals

calcium

Black pepper is an excellent source of calcium and it has 17 times more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and black pepper has 443mg of calcium.

iron

Both asparagus and black pepper are high in iron. Black pepper has 354% more iron than asparagus - asparagus has 2.1mg of iron per 100 grams and black pepper has 9.7mg of iron.

potassium

Both asparagus and black pepper are high in potassium. Black pepper has 558% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and black pepper has 1329mg 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, both black pepper and asparagus contain significant amounts of beta-carotene and lutein + zeaxanthin.

Black Pepper Asparagus
beta-carotene 310 UG 449 UG
alpha-carotene 12 UG 9 UG
lycopene 20 UG ~
lutein + zeaxanthin 454 UG 710 UG

Omega-3 and Omega-6

omega 3s

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

Black Pepper Asparagus
alpha linoleic acid 0.152 G 0.01 G
Total 0.152 G 0.01 G

omega 6s

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

Black Pepper Asparagus
linoleic acid 0.694 G 0.04 G
Total 0.694 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: Black Pepper (Spices, pepper, black) and Asparagus (Asparagus, raw) .

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FAQ

Does asparagus or black pepper contain more calories in 100 grams?
Black pepper is high in calories and asparagus has 90% less calories than black pepper - asparagus has 20 calories in 100g and black pepper has 251 calories.

Is asparagus or black pepper better for protein?
Black pepper is a great source of protein and it has 370% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and black pepper has 10.4g of protein.

Does asparagus or black pepper have more carbohydrates?
By weight, black pepper is high in carbohydrates and asparagus has 90% fewer carbohydrates than black pepper - asparagus has 3.9g of carbs for 100g and black pepper has 64g of carbohydrates.

Does asparagus or black pepper contain more calcium?
Black pepper is a rich source of calcium and it has 17 times more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and black pepper has 443mg of calcium.

Does asparagus or black pepper contain more iron?
Both asparagus and black pepper are high in iron. Black pepper has 350% more iron than asparagus - asparagus has 2.1mg of iron in 100 grams and black pepper has 9.7mg of iron.

Does asparagus or black pepper contain more potassium?
Both asparagus and black pepper are high in potassium. Black pepper has 560% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and black pepper has 1329mg of potassium.

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