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.
Detailed nutritional comparison of asparagus and kimchi 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: Asparagus (Asparagus, raw) and Kimchi (Cabbage, kimchi) . Have a correction or suggestions? Shoot us an email.


Image of Asparagus src
Image of Kimchi src

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.

Note: The specific food items compared are: Asparagus (Asparagus, raw) and Kimchi (Cabbage, kimchi) .

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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.

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