Asparagus vs. Peas
Nutrition comparison of Asparagus and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
asparagus
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in asparagus and peas:
- Both asparagus and peas are high in dietary fiber and potassium.
- Asparagus has 73% less carbohydrates than pea.
- Asparagus has 75% less calories than pea.
- Asparagus is a great source of iron.
- Pea has more niacin, however, asparagus contains more pantothenic acid.
- Pea is an excellent source of Vitamin C.
USDA sources for nutritional information: Asparagus (Asparagus, raw) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus has 75% less calories than pea - asparagus has 20 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, asparagus is heavier in protein, lighter in carbs and similar to peas for fat. Asparagus has a macronutrient ratio of 34:61:5 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Asparagus | Peas | |
|---|---|---|
| Protein | 34% | 26% |
| Carbohydrates | 61% | 69% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has 73% less carbohydrates than pea - asparagus has 3.9g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Both asparagus and peas are high in dietary fiber. Pea has 171% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Asparagus and peas contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and pea has 5.7g of sugar.
Protein
protein
Pea has 146% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Both asparagus and peas are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and pea has 0.07g of saturated fat.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has 614% more Vitamin C than asparagus - asparagus has 5.6mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.
Vitamin A
Asparagus and peas contain similar amounts of Vitamin A - asparagus has 38ug of Vitamin A per 100 grams and pea has 38ug of Vitamin A.
Vitamin E
Asparagus and peas contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.
Vitamin K
Asparagus and peas contain similar amounts of Vitamin K - asparagus has 41.6ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.
The B Vitamins
Pea has more niacin, however, asparagus contains more pantothenic acid. Both asparagus and peas contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Asparagus | Peas | |
|---|---|---|
| Thiamin | 0.143 MG | 0.266 MG |
| Riboflavin | 0.141 MG | 0.132 MG |
| Niacin | 0.978 MG | 2.09 MG |
| Pantothenic acid | 0.274 MG | 0.104 MG |
| Vitamin B6 | 0.091 MG | 0.169 MG |
| Folate | 52 UG | 65 UG |
Minerals
calcium
Asparagus and peas contain similar amounts of calcium - asparagus has 24mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Asparagus is a great source of iron and it has 46% more iron than pea - asparagus has 2.1mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Both asparagus and peas are high in potassium. Pea has 21% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and pea has 244mg 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 peas contain significant amounts of beta-carotene.
| Asparagus | Peas | |
|---|---|---|
| beta-carotene | 449 UG | 449 UG |
| alpha-carotene | 9 UG | 21 UG |
| lutein + zeaxanthin | 710 UG | 2477 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pea has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Asparagus | Peas | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.035 G |
| Total | 0.01 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, pea has more linoleic acid than asparagus per 100 grams.
| Asparagus | Peas | |
|---|---|---|
| linoleic acid | 0.04 G | 0.152 G |
| Total | 0.04 G | 0.152 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 (%) |
Peas 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 peas contain more calories in 100 grams?Asparagus has 80% less calories than pea - asparagus has 20 calories in 100g and pea has 81 calories.
Is asparagus or peas better for protein?
Pea has 150% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and pea has 5.4g of protein.
Does asparagus or peas have more carbohydrates?
By weight, asparagus has 70% fewer carbohydrates than pea - asparagus has 3.9g of carbs for 100g and pea has 14.5g of carbohydrates.
Does asparagus or peas contain more potassium?
Both asparagus and peas are high in potassium. Pea has 20% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and pea has 244mg of potassium.