Yogurt vs. Asparagus
Nutrition comparison of Yogurt and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and asparagus:
- Asparagus has 51.4 times less saturated fat than yogurt.
- Asparagus has 67% less calories than yogurt.
- Asparagus has more thiamin, niacin, Vitamin B6 and folate, however, yogurt contains more Vitamin B12.
- Asparagus is a great source of dietary fiber, iron and potassium.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus has 67% less calories than yogurt - asparagus has 20 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is lighter in protein, much lighter in carbs and much heavier in fat compared to asparagus per calorie. Yogurt has a macronutrient ratio of 22:30:48 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Asparagus | |
|---|---|---|
| Protein | 22% | 34% |
| Carbohydrates | 30% | 61% |
| Fat | 48% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both asparagus and yogurt are low in carbohydrates - asparagus has 3.9g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in yogurt comprise of 100% sugar.
dietary fiber
Asparagus is a great source of dietary fiber and it has more dietary fiber than yogurt - asparagus has 2.1g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Asparagus and yogurt contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Asparagus and yogurt contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Asparagus has 51.4 times less saturated fat than yogurt - asparagus has 0.04g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Asparagus has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and asparagus does not contain significant amounts.
Vitamins
Vitamin C
Asparagus has 10 times more Vitamin C than yogurt - asparagus has 5.6mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Asparagus and yogurt contain similar amounts of Vitamin A - asparagus has 38ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Yogurt and asparagus contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and asparagus does not contain significant amounts.
Vitamin E
Asparagus and yogurt contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Asparagus has 207 times more Vitamin K than yogurt - asparagus has 41.6ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin, niacin, Vitamin B6 and folate, however, yogurt contains more Vitamin B12. Both yogurt and asparagus contain significant amounts of riboflavin and pantothenic acid.
| Yogurt | Asparagus | |
|---|---|---|
| Thiamin | 0.029 MG | 0.143 MG |
| Riboflavin | 0.142 MG | 0.141 MG |
| Niacin | 0.075 MG | 0.978 MG |
| Pantothenic acid | 0.389 MG | 0.274 MG |
| Vitamin B6 | 0.032 MG | 0.091 MG |
| Folate | 7 UG | 52 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 404% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Asparagus is a great source of iron and it has 41 times more iron than yogurt - asparagus has 2.1mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Asparagus is a great source of potassium and it has 30% more potassium than yogurt - asparagus has 202mg of potassium per 100 grams and yogurt has 155mg 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,
| Yogurt | Asparagus | |
|---|---|---|
| beta-carotene | 5 UG | 449 UG |
| alpha-carotene | ~ | 9 UG |
| lutein + zeaxanthin | ~ | 710 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yogurt has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Yogurt | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.01 G |
| Total | 0.027 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both yogurt and asparagus contain significant amounts of linoleic acid.
| Yogurt | Asparagus | |
|---|---|---|
| linoleic acid | 0.065 G | 0.04 G |
| Total | 0.065 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.
Yogurt 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 yogurt contain more calories in 100 grams?Asparagus has 70% less calories than yogurt - asparagus has 20 calories in 100g and yogurt has 61 calories.
Is asparagus or yogurt better for protein?
Asparagus and yogurt contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and yogurt has 3.5g of protein.
Does asparagus or yogurt have more carbohydrates?
By weight, both asparagus and yogurt are low in carbohydrates - asparagus has 3.9g of carbs for 100g and yogurt has 4.7g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in yogurt comprise of 100% sugar.
Does asparagus or yogurt contain more calcium?
Yogurt is a rich source of calcium and it has 400% more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and yogurt has 121mg of calcium.