Asparagus vs. Kimchi
Nutrition comparison of Asparagus and Kimchi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
asparagus
versus
kimchi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in asparagus and kimchi:
- Both asparagus and kimchi are high in iron.
- Asparagus has more thiamin and pantothenic acid, however, kimchi contains more Vitamin B6.
- Asparagus is a great source of dietary fiber and potassium.
USDA sources for nutritional information: Asparagus (Asparagus, raw) and Kimchi (Cabbage, kimchi) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus and kimchi contain similar amounts of calories - asparagus has 20 calories per 100 grams and kimchi has 15 calories.
For macronutrient ratios, asparagus is heavier in protein, heavier in carbs and lighter in fat compared to kimchi per calorie. Asparagus has a macronutrient ratio of 34:61:5 and for kimchi, 24:51:25 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Asparagus | Kimchi | |
|---|---|---|
| Protein | 34% | 24% |
| Carbohydrates | 61% | 51% |
| Fat | 5% | 25% |
| Alcohol | ~ | ~ |
carbohydrates
Both asparagus and kimchi are low in carbohydrates - asparagus has 3.9g of total carbs per 100 grams and kimchi has 2.4g of carbohydrates.
The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in kimchi comprise of 60% dietary fiber and 40% sugar.
dietary fiber
Asparagus is a great source of dietary fiber and it has 31% more dietary fiber than kimchi - asparagus has 2.1g of dietary fiber per 100 grams and kimchi has 1.6g of dietary fiber.
sugar
Asparagus and kimchi contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and kimchi has 1.1g of sugar.
Protein
protein
Asparagus and kimchi contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and kimchi has 1.1g of protein.
Fat
saturated fat
Both asparagus and kimchi are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and kimchi has 0.07g of saturated fat.
Vitamins
Vitamin C
Asparagus has more Vitamin C than kimchi - asparagus has 5.6mg of Vitamin C per 100 grams and kimchi does not contain significant amounts.
Vitamin A
Asparagus has 660% more Vitamin A than kimchi - asparagus has 38ug of Vitamin A per 100 grams and kimchi has 5ug of Vitamin A.
Vitamin E
Asparagus and kimchi contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and kimchi has 0.11mg of Vitamin E.
Vitamin K
Asparagus and kimchi contain similar amounts of Vitamin K - asparagus has 41.6ug of Vitamin K per 100 grams and kimchi has 43.6ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin and pantothenic acid, however, kimchi contains more Vitamin B6. Both asparagus and kimchi contain significant amounts of riboflavin, niacin and folate.
| Asparagus | Kimchi | |
|---|---|---|
| Thiamin | 0.143 MG | 0.01 MG |
| Riboflavin | 0.141 MG | 0.21 MG |
| Niacin | 0.978 MG | 1.1 MG |
| Pantothenic acid | 0.274 MG | ~ |
| Vitamin B6 | 0.091 MG | 0.213 MG |
| Folate | 52 UG | 52 UG |
Minerals
calcium
Kimchi has 38% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and kimchi has 33mg of calcium.
iron
Both asparagus and kimchi are high in iron. Asparagus is very similar to asparagus for iron - asparagus has 2.1mg of iron per 100 grams and kimchi has 2.5mg of iron.
potassium
Asparagus is a great source of potassium and it has 34% more potassium than kimchi - asparagus has 202mg of potassium per 100 grams and kimchi has 151mg 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 asparagus and kimchi contain small amounts of alpha-carotene.
| Asparagus | Kimchi | |
|---|---|---|
| beta-carotene | 449 UG | 55 UG |
| alpha-carotene | 9 UG | 1 UG |
| lutein + zeaxanthin | 710 UG | 49 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kimchi has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Asparagus | Kimchi | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.137 G |
| Total | 0.01 G | 0.137 G |
omega 6s
Comparing omega-6 fatty acids, kimchi has more linoleic acid than asparagus per 100 grams.
| Asparagus | Kimchi | |
|---|---|---|
| linoleic acid | 0.04 G | 0.104 G |
| Total | 0.04 G | 0.104 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.
Asparagus g
()
|
Daily Values (%) |
Kimchi 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 kimchi contain more calories in 100 grams?Asparagus and kimchi contain similar amounts of calories - asparagus has 20 calories in 100g and kimchi has 15 calories.
Is asparagus or kimchi better for protein?
Asparagus and kimchi contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and kimchi has 1.1g of protein.
Does asparagus or kimchi have more carbohydrates?
By weight, both asparagus and kimchi are low in carbohydrates - asparagus has 3.9g of carbs for 100g and kimchi has 2.4g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in kimchi comprise of 60% dietary fiber and 40% sugar.
Does asparagus or kimchi contain more iron?
Both asparagus and kimchi are high in iron. Asparagus is very similar to asparagus for iron - asparagus has 2.1mg of iron in 100 grams and kimchi has 2.5mg of iron.