Tumeric vs. Asparagus
Nutrition comparison of Tumeric and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tumeric
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tumeric and asparagus:
- Both asparagus and tumeric are high in dietary fiber, iron and potassium.
- Asparagus has 44.9 times less saturated fat than tumeric.
- Asparagus has more thiamin and folate, however, tumeric contains more pantothenic acid.
- Tumeric is a great source of protein.
- Tumeric is an excellent source of calcium.
USDA sources for nutritional information: Tumeric (Spices, turmeric, ground) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tumeric is high in calories and asparagus has 94% less calories than tumeric - asparagus has 20 calories per 100 grams and tumeric has 312 calories.
For macronutrient ratios, tumeric is much lighter in protein, heavier in carbs and heavier in fat compared to asparagus per calorie. Tumeric has a macronutrient ratio of 12:79:9 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tumeric | Asparagus | |
|---|---|---|
| Protein | 12% | 34% |
| Carbohydrates | 79% | 61% |
| Fat | 9% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Tumeric is high in carbohydrates and asparagus has 94% less carbohydrates than tumeric - asparagus has 3.9g of total carbs per 100 grams and tumeric has 67.1g of carbohydrates.
dietary fiber
Both asparagus and tumeric are high in dietary fiber. Tumeric has 981% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and tumeric has 22.7g of dietary fiber.
sugar
Asparagus and tumeric contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and tumeric has 3.2g of sugar.
Protein
protein
Tumeric is a great source of protein and it has 340% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and tumeric has 9.7g of protein.
Fat
saturated fat
Asparagus has 44.9 times less saturated fat than tumeric - asparagus has 0.04g of saturated fat per 100 grams and tumeric has 1.8g of saturated fat.
trans fat
Both tumeric and asparagus are low in trans fat - tumeric has 0.06g of trans fat per 100 grams and asparagus does not contain significant amounts.
Vitamins
Vitamin C
Asparagus has 700% more Vitamin C than tumeric - asparagus has 5.6mg of Vitamin C per 100 grams and tumeric has 0.7mg of Vitamin C.
Vitamin A
Asparagus has more Vitamin A than tumeric - asparagus has 38ug of Vitamin A per 100 grams and tumeric does not contain significant amounts.
Vitamin E
Tumeric has 292% more Vitamin E than asparagus - asparagus has 1.1mg of Vitamin E per 100 grams and tumeric has 4.4mg of Vitamin E.
Vitamin K
Asparagus has 210% more Vitamin K than tumeric - asparagus has 41.6ug of Vitamin K per 100 grams and tumeric has 13.4ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin and folate, however, tumeric contains more pantothenic acid. Both tumeric and asparagus contain significant amounts of riboflavin, niacin and Vitamin B6.
| Tumeric | Asparagus | |
|---|---|---|
| Thiamin | 0.058 MG | 0.143 MG |
| Riboflavin | 0.15 MG | 0.141 MG |
| Niacin | 1.35 MG | 0.978 MG |
| Pantothenic acid | 0.542 MG | 0.274 MG |
| Vitamin B6 | 0.107 MG | 0.091 MG |
| Folate | 20 UG | 52 UG |
Minerals
calcium
Tumeric is an excellent source of calcium and it has 600% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and tumeric has 168mg of calcium.
iron
Both asparagus and tumeric are high in iron. Tumeric has 24 times more iron than asparagus - asparagus has 2.1mg of iron per 100 grams and tumeric has 55mg of iron.
potassium
Both asparagus and tumeric are high in potassium. Tumeric has 930% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and tumeric has 2080mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tumeric has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Tumeric | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.01 G |
| Total | 0.084 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, tumeric has more linoleic acid than asparagus per 100 grams.
| Tumeric | Asparagus | |
|---|---|---|
| other omega 6 | 0.081 G | ~ |
| linoleic acid | 0.672 G | 0.04 G |
| Total | 0.753 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.
Tumeric 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 tumeric contain more calories in 100 grams?Tumeric is high in calories and asparagus has 90% less calories than tumeric - asparagus has 20 calories in 100g and tumeric has 312 calories.
Is asparagus or tumeric better for protein?
Tumeric is a great source of protein and it has 340% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and tumeric has 9.7g of protein.
Does asparagus or tumeric have more carbohydrates?
By weight, tumeric is high in carbohydrates and asparagus has 90% fewer carbohydrates than tumeric - asparagus has 3.9g of carbs for 100g and tumeric has 67.1g of carbohydrates.
Does asparagus or tumeric contain more calcium?
Tumeric is a rich source of calcium and it has 600% more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and tumeric has 168mg of calcium.
Does asparagus or tumeric contain more iron?
Both asparagus and tumeric are high in iron. Tumeric has 24 times more iron than asparagus - asparagus has 2.1mg of iron in 100 grams and tumeric has 55mg of iron.
Does asparagus or tumeric contain more potassium?
Both asparagus and tumeric are high in potassium. Tumeric has 930% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and tumeric has 2080mg of potassium.