Asparagus vs Potato: Calories & Nutrition Showdown



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
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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, sliced (130g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated 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
Calories20 77
Carbohydrates3.38 g17.49 g
Fat0.12 g0.09 g
Dietary fiber2.1 g2.1 g
Protein2.2 g2.05 g
Calcium24 mg12 mg
Iron1.14 mg0.81 mg
Magnessium14 mg23 mg
Potassium202 mg425 mg
Sodium2 mg6 mg
Vitaminium A756 µg2 µg
Vitaminium B1 (Thiamine)0.143 mg0.081 mg
Vitaminium B2 (riboflavin)0.141 mg0.032 mg
Vitaminium B3 (Niacin)0.978 mg1.061 mg
Vitaminium B50.274 mg0.279 mg
Vitaminium B60.091 mg0.298 mg
Vitaminium B9 (Folic acid)52 mg0.015 mg
Vitaminium C5.6 mg19.7 mg
Vitaminium E1.13 mg0.01 mg
Vitaminium K41.6 µg0.002 µg
Beta karoten9 mg4 mg

Exploring the Nutritional Showdown: Asparagus vs. Potato

When it comes to choosing vegetables for your meal, the options are plentiful. Among the vast array of choices, asparagus and potatoes stand out for their unique flavors, textures, and nutritional profiles. Both are popular kitchen staples around the globe, but they serve very different culinary and nutritional purposes. Let's dive into some interesting facts about these two vegetables before comparing their nutritional values.

Did You Know? Intriguing Facts about Asparagus and Potatoes

Asparagus, a member of the lily family, is renowned for its distinct, savory flavor. It's a perennial garden plant and one of the first vegetables to sprout in spring. Asparagus is not just green; it also comes in white and purple varieties, each with its unique taste and nutritional benefits.

On the other hand, the potato is a root vegetable that has become one of the most important food sources globally. Originating in the Andes Mountains of South America, potatoes now come in over a thousand different varieties. They're incredibly versatile in cooking, from mashed potatoes to fries and beyond.

Asparagus vs. Potato: A Nutritional Comparison

When comparing asparagus vs. potato calories and nutritional content, it's clear that both vegetables offer distinct health benefits and can fit into a balanced diet. Here's a closer look at their nutritional profiles:

  • Calories: Asparagus contains 20 calories per 100 grams, while potatoes have 77 calories. This makes asparagus a lower-calorie option for those managing their weight.
  • Carbohydrates and Fiber: Potatoes are higher in carbohydrates with 17.49 grams, compared to asparagus's 3.38 grams. Both provide 2.1 grams of fiber, supporting healthy digestion.
  • Fat and Protein: Both vegetables are low in fat but have a similar protein content, with asparagus slightly leading at 2.2 grams versus potatoes at 2.05 grams.
  • Vitamins and Minerals: Asparagus outshines potatoes in vitamins A, K, and E, while potatoes offer more vitamin C. As for minerals, potatoes have a higher potassium content, but asparagus provides more iron and calcium.

Potato vs. Asparagus: Which One to Choose?

The choice between potato vs. asparagus nutrition largely depends on your dietary needs and culinary preferences. If you're looking for a low-calorie, nutrient-dense vegetable to add to your diet, asparagus is an excellent choice. It's particularly beneficial for those seeking to increase their intake of vitamins A and K. However, if you need a more energy-dense food with a higher carbohydrate content, potatoes are the way to go. They're also a good source of vitamin C and potassium, which are essential for overall health.

In the kitchen, potato vs. asparagus compare in versatility. Potatoes can be the star of a dish or serve as a hearty side, while asparagus works beautifully as a side dish or part of a salad, adding a touch of elegance to the meal.

Conclusion

Ultimately, both asparagus and potatoes have their unique set of nutritional benefits and culinary uses. Whether you prefer the crisp, distinct flavor of asparagus or the comforting, versatile nature of potatoes, incorporating a variety of vegetables into your diet is key to achieving a balanced and healthy lifestyle. So, why not enjoy both?

Asparagus 100g

20kcal

Calories source

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

Potato 100g

77kcal

Calories source

  • 89% 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.

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