Chicken Breast vs. Asparagus
Nutrition comparison of Cooked Chicken Breast and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chicken breast
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken breast and asparagus:
- Both asparagus and chicken breast are high in potassium.
- Asparagus has more thiamin and folate, however, chicken breast contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Asparagus is a great source of dietary fiber and iron.
- Chicken breast is an excellent source of protein.
USDA sources for nutritional information: Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken breast is high in calories and asparagus has 88% less calories than chicken breast - asparagus has 20 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, chicken breast is much heavier in protein, much lighter in carbs and heavier in fat compared to asparagus per calorie. Chicken breast has a macronutrient ratio of 79:0:21 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken Breast | Asparagus | |
|---|---|---|
| Protein | 79% | 34% |
| Carbohydrates | ~ | 61% |
| Fat | 21% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both asparagus and chicken breast are low in carbohydrates - asparagus has 3.9g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Asparagus is a great source of dietary fiber and it has more dietary fiber than chicken breast - asparagus has 2.1g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Chicken breast has less sugar than asparagus - asparagus has 1.9g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Chicken breast is an excellent source of protein and it has 13 times more protein than asparagus - asparagus has 2.2g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Asparagus and chicken breast contain similar amounts of saturated fat - asparagus has 0.04g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
cholesterol
Asparagus has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and asparagus does not contain significant amounts.
Vitamins
Vitamin C
Asparagus has more Vitamin C than chicken breast - asparagus has 5.6mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Asparagus has 533% more Vitamin A than chicken breast - asparagus has 38ug of Vitamin A per 100 grams and chicken breast has 6ug of Vitamin A.
Vitamin D
Chicken breast has more Vitamin D than asparagus - chicken breast has 5iu of Vitamin D per 100 grams and asparagus does not contain significant amounts.
Vitamin E
Asparagus and chicken breast contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Asparagus has 137 times more Vitamin K than chicken breast - asparagus has 41.6ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin and folate, however, chicken breast contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both chicken breast and asparagus contain significant amounts of riboflavin.
| Chicken Breast | Asparagus | |
|---|---|---|
| Thiamin | 0.07 MG | 0.143 MG |
| Riboflavin | 0.114 MG | 0.141 MG |
| Niacin | 13.712 MG | 0.978 MG |
| Pantothenic acid | 0.965 MG | 0.274 MG |
| Vitamin B6 | 0.6 MG | 0.091 MG |
| Folate | 4 UG | 52 UG |
| Vitamin B12 | 0.34 UG | ~ |
Minerals
calcium
Asparagus has 60% more calcium than chicken breast - asparagus has 24mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Asparagus is a great source of iron and it has 106% more iron than chicken breast - asparagus has 2.1mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Both asparagus and chicken breast are high in potassium. Chicken breast has 27% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken breast has more alpha linoleic acid (ALA) and DHA than asparagus per 100 grams.
| Chicken Breast | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.03 G | 0.01 G |
| DHA | 0.02 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.01 G | ~ |
| Total | 0.07 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, chicken breast has more linoleic acid than asparagus per 100 grams.
| Chicken Breast | Asparagus | |
|---|---|---|
| linoleic acid | 0.59 G | 0.04 G |
| other omega 6 | 0.06 G | ~ |
| Total | 0.65 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: Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) and Asparagus (Asparagus, raw) .
Cooked Chicken Breast 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 chicken breast contain more calories in 100 grams?Chicken breast is high in calories and asparagus has 90% less calories than chicken breast - asparagus has 20 calories in 100g and chicken breast has 165 calories.
Is asparagus or chicken breast better for protein?
Chicken breast is a fantastic source of protein and it has 13 times more protein than asparagus - asparagus has 2.2g of protein per 100 grams and chicken breast has 31g of protein.
Does asparagus or chicken breast have more carbohydrates?
By weight, both asparagus and chicken breast are low in carbohydrates - asparagus has 3.9g of carbs for 100g and chicken breast has no carbs..
Does asparagus or chicken breast contain more potassium?
Both asparagus and chicken breast are high in potassium. Chicken breast has 30% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and chicken breast has 256mg of potassium.