Greek Yogurt vs. Asparagus

Nutrition comparison of Greek Yogurt and Asparagus

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

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

For a quick recap of significant nutrients and differences in greek yogurt and asparagus:

  • Asparagus has 29.7 times less saturated fat than greek yogurt.
  • Asparagus has 73% less calories than greek yogurt.
  • Asparagus has more thiamin, niacin and folate, however, greek yogurt contains more Vitamin B12.
  • Asparagus is a great source of dietary fiber, iron and potassium.
  • Greek yogurt is a great source of protein.
  • Greek yogurt is an excellent source of calcium.
Detailed nutritional comparison of greek 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Asparagus src

Calories and Carbs

calories

Asparagus has 73% less calories than greek yogurt - asparagus has 20 calories per 100 grams and greek yogurt has 73 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and heavier in fat compared to asparagus per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Asparagus
Protein 55% 34%
Carbohydrates 22% 61%
Fat 24% 5%
Alcohol ~ ~

carbohydrates

Both asparagus and greek yogurt are low in carbohydrates - asparagus has 3.9g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

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

dietary fiber

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

sugar

Asparagus and greek yogurt contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and greek yogurt has 3.6g of sugar.

Protein

protein

Greek yogurt is a great source of protein and it has 352% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Asparagus has 29.7 times less saturated fat than greek yogurt - asparagus has 0.04g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

Both greek yogurt and asparagus are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and asparagus does not contain significant amounts.

cholesterol

Asparagus has less cholesterol than greek yogurt - greek 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 greek yogurt - asparagus has 5.6mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.

Vitamin A

Greek yogurt has 137% more Vitamin A than asparagus - asparagus has 38ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.

Vitamin E

Asparagus and greek yogurt contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.

Vitamin K

Asparagus has 207 times more Vitamin K than greek yogurt - asparagus has 41.6ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.

The B Vitamins

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

Greek Yogurt Asparagus
Thiamin 0.044 MG 0.143 MG
Riboflavin 0.233 MG 0.141 MG
Niacin 0.197 MG 0.978 MG
Pantothenic acid 0.47 MG 0.274 MG
Vitamin B6 0.055 MG 0.091 MG
Folate 12 UG 52 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Greek yogurt is an excellent source of calcium and it has 379% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Asparagus is a great source of iron and it has 52 times more iron than greek yogurt - asparagus has 2.1mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Asparagus is a great source of potassium and it has 43% more potassium than greek yogurt - asparagus has 202mg of potassium per 100 grams and greek yogurt has 141mg 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,

Greek Yogurt Asparagus
beta-carotene 6 UG 449 UG
lutein + zeaxanthin 1 UG 710 UG
alpha-carotene ~ 9 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both greek yogurt and asparagus contain small amounts of alpha linoleic acid (ALA).

Greek Yogurt Asparagus
alpha linoleic acid 0.007 G 0.01 G
Total 0.007 G 0.01 G

omega 6s

Comparing omega-6 fatty acids, both greek yogurt and asparagus contain significant amounts of linoleic acid.

Greek Yogurt Asparagus
other omega 6 0.002 G ~
linoleic acid 0.065 G 0.04 G
Total 0.067 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Asparagus (Asparagus, raw) .

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FAQ

Does asparagus or greek yogurt contain more calories in 100 grams?
Asparagus has 70% less calories than greek yogurt - asparagus has 20 calories in 100g and greek yogurt has 73 calories.

Is asparagus or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 350% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and greek yogurt has 10g of protein.

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

Does asparagus or greek yogurt contain more calcium?
Greek yogurt is a rich source of calcium and it has 380% more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and greek yogurt has 115mg of calcium.