Asparagus vs Potato (Baked Or Cooked): Nutrition Comparison

Where is more calories, protein, carbs - what is more healthy?

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

Potato vs Asparagus: Nutrition Comparison

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 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 mg0.002 mg

Less Calories in Asparagus

At first glance, you can see that in asparagus is much less calories than in potato.

Asparagus has 20 kcal per 100g and potato 93 kcal per 100g so it is pretty easy to calculate that the difference is about 365%.

In asparagus and in potato most calories came from carbs.

See tables below to compare asparagus with potato in details.

Asparagus And Potato Nutrition Difference

  • Calories:
    potato - 365% more than asparagus
  • Carbohydrates:
    potato - 526% more than asparagus
  • Fat:
    potato - 8% more than asparagus
  • Dietary fiber:
    potato - 5% more than asparagus
  • Protein:
    potato - 14% more than asparagus

Less protein in asparagus

It is aslo easy to see see that in asparagus is less protein than in potato.

There is 2.5g per 100g of potato and 2.2g per 100g of asparagus so using simple math we can see that difference is about 14%.

Less carbohydrates in asparagus

In asparagus is less carbohydrates than in potato.

There is 21.15g/100g of carbohydrates in potato and 3.38g/100g in asparagus so let me do the math for you again - difference is about 526%.

Less fat in asparagus

In asparagus is less fats than in potato.

The tables above show us that there is 0.13g/100g of fats in potato and 0.12g/100g in asparagus. In this case difference is about 8%.


  • Calories20
  • Carbohydrates3.38 g
  • Fat0.12 g
  • Dietary fiber2.1 g
  • Protein2.2 g
Asparagus calories per:
| ounce | single piece | handfull | bunch | cup | half cup

Calories source

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

Potato (baked or cooked)

  • Calories93
  • Carbohydrates21.15 g
  • Fat0.13 g
  • Dietary fiber2.2 g
  • Protein2.5 g
Potato (baked or cooked) calories per:
| ounce | single piece | cup | half cup

Calories source

  • 88% CARBS
  • 10% PROTEIN
  • 1% FAT

Vitamins: potato vs asparagus

  • Vitaminium B1 (Thiamine):
    asparagus - 123% more than potato
  • Vitaminium B2 (riboflavin):
    asparagus - 194% more than potato
  • Vitaminium B3 (Niacin):
    potato - 44% more than asparagus
  • Vitaminium B6:
    potato - 242% more than asparagus
  • Vitaminium B9 (Folic acid):
    asparagus - 185614% more than potato
  • Vitaminium C:
    potato - 71% more than asparagus
  • Vitaminium E:
    asparagus - 2725% more than potato
  • Vitaminium K:
    asparagus - 2079900% more than potato

Minerals: asparagus vs potato

  • Calcium:
    asparagus - 60% more than potato
  • Iron:
    asparagus - 6% more than potato
  • Magnessium:
    potato - 100% more than asparagus
  • Phosphorus:
    asparagus - 2500% more than potato
  • Potassium:
    potato - 165% more than asparagus
  • Sodium:
    potato - 400% more than asparagus
  • Zink:
    potato - 270% more than asparagus
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz 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.

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