Asparagus vs Potato (Baked Or Cooked): Nutrition & Calories Compare



Asparagus - calories, kcal, weight, nutrition
Asparagus - calories, kcal, weight, nutrition

Asparagus vs Potato
Nutrition Facts

Asparagus
Serving size:
  change
one asparagus (40g)handful (450g)bunch (500g)cup (175g)half cup (87.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Potato
Serving size:
  change
one potato (90g)cup (170g)half cup (85g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Asparagus vs Potato 100g Compare


per 100gAsparagusPotato (baked or cooked)
Calories20 93
Carbohydrates3.38 g21.15 g
Fat0.12 g0.13 g
Dietary fiber2.1 g2.2 g
Protein2.2 g2.5 g
Calcium24 mg15 mg
Iron1.14 mg1.08 mg
Magnessium14 mg28 mg
Phosphorus52 mg2 mg
Potassium202 mg535 mg
Sodium2 mg10 mg
Zink0.54 mg2 mg
Vitaminium A756 µg10 µg
Vitaminium B1 (Thiamine)0.143 mg0.064 mg
Vitaminium B2 (riboflavin)0.141 mg0.048 mg
Vitaminium B3 (Niacin)0.978 mg1.41 mg
Vitaminium B60.091 mg0.311 mg
Vitaminium B9 (Folic acid)52 mg0.028 mg
Vitaminium C5.6 mg9.6 mg
Vitaminium E1.13 mg0.04 mg
Vitaminium K41.6 µg0.002 µg
Asparagus vs Potato: A Nutritional Showdown

Discover the Nutritional Benefits of Asparagus and Potato

When it comes to choosing healthy foods, asparagus and potatoes (whether baked or cooked) are two popular options that often come up in nutritional discussions. Each of these vegetables brings its own unique set of benefits to the table, making them excellent additions to a balanced diet. But how do they compare in terms of nutrition? Let's dive into some interesting facts about these two versatile foods and compare their nutritional profiles.

Interesting Facts about Asparagus

Asparagus, a perennial flowering plant, has been valued for its culinary and medicinal properties since ancient times. Known for its slender spears, asparagus is a spring vegetable that's rich in vitamins and minerals. It's not only low in calories but also contains antioxidants and is known to have diuretic properties.

Delving into the World of Potatoes

Potatoes, on the other hand, are a staple food in many cultures around the world. They can be prepared in countless ways, but when baked or cooked, potatoes retain most of their nutrients. Rich in carbohydrates, they provide a good source of energy. Potatoes also contain vitamins and minerals, making them more than just comfort food.

Asparagus vs Potato (Baked or Cooked): A Nutritional Comparison

Comparing asparagus and potatoes in their baked or cooked forms reveals some interesting differences and similarities in their nutritional content. Here's a closer look:

  • Calories: Asparagus stands out with just 20 calories per 100g, making it a low-calorie option. Potatoes, with 93 calories per 100g, are more calorie-dense.
  • Carbohydrates and Fiber: Potatoes lead with 21.15g of carbohydrates and 2.2g of fiber, compared to asparagus's 3.38g of carbs and 2.1g of fiber.
  • Protein: Both vegetables offer a good amount of protein, with asparagus providing 2.2g and potatoes slightly more at 2.5g.
  • Vitamins and Minerals: Asparagus is rich in vitamins A, E, and K, and offers more iron, calcium, and magnesium than potatoes. Potatoes, however, have a higher content of vitamin C, potassium, and phosphorus.

Both asparagus and potatoes are naturally gluten-free and cholesterol-free, making them great choices for various dietary needs.

What to Choose: Asparagus or Potato?

The choice between asparagus and potatoes depends on your dietary goals. If you're looking for low-calorie options rich in vitamins A and E, asparagus is the way to go. On the other hand, for a more filling option that provides a higher amount of vitamin C and potassium, potatoes are a better choice.

Ultimately, both asparagus and potatoes can be part of a healthy diet. They offer different nutritional benefits, so including both in your meals can provide a wide range of nutrients. Whether you prefer the delicate flavor of asparagus or the comforting taste of a baked or cooked potato, you can rest assured that you're making a nutritious choice.

In conclusion, when comparing asparagus vs potato (baked or cooked), it's clear that both vegetables have their own unique nutritional profiles. By understanding these differences, you can make informed decisions about which to include in your meals, depending on your nutritional needs and taste preferences.

Asparagus 100g

20kcal

Calories source

  • 58% CARBS.
  • 38% PROTEIN
  • 5% FAT

Potato (baked or cooked) 100g

93kcal

Calories source

  • 88% CARBS
  • 10% PROTEIN
  • 1% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

Add comment