Asparagus vs Spinach: Nutrition, Calories & Protein Compared


Asparagus vs Spinach
Nutrition Facts
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Asparagus vs Spinach 100g Compare
per 100g | Asparagus | Spinach |
---|---|---|
Calories | 20 | 23 |
Carbohydrates | 3.38 g | 3.63 g |
Fat | 0.12 g | 0.39 g |
Dietary fiber | 2.1 g | 2.2 g |
Protein | 2.2 g | 2.86 g |
Calcium | 24 mg | 99 mg |
Iron | 1.14 mg | 2.71 mg |
Magnessium | 14 mg | 79 mg |
Potassium | 202 mg | 558 mg |
Sodium | 2 mg | 79 mg |
Zink | 0.54 mg | 0.53 mg |
Vitaminium A | 756 µg | 9377 µg |
Vitaminium B1 (Thiamine) | 0.143 mg | 0.078 mg |
Vitaminium B2 (riboflavin) | 0.141 mg | 0.189 mg |
Vitaminium B3 (Niacin) | 0.978 mg | 0.724 mg |
Vitaminium B5 | 0.274 mg | 0.065 mg |
Vitaminium B6 | 0.091 mg | 0.195 mg |
Vitaminium B9 (Folic acid) | 52 mg | 194 mg |
Vitaminium C | 5.6 mg | 28.1 mg |
Vitaminium E | 1.13 mg | 2.03 mg |
Vitaminium K | 41.6 µg | 482.9 µg |
Beta karoten | 9 mg | 5626 mg |
Delving into the Green: Asparagus and Spinach
When it comes to filling your plate with green vegetables, asparagus and spinach are often at the top of the health-conscious list. Both are celebrated for their nutritional benefits, versatility in cooking, and the punch of color they add to meals. But beyond their surface similarities, how do these two powerhouses stack up against each other in terms of nutrition?
A Nutritional Overview
At first glance, the caloric content of asparagus and spinach is quite similar, with asparagus containing 20 calories per 100g serving and spinach slightly higher at 23 calories. This makes both vegetables an excellent choice for those monitoring their calorie intake. However, the similarities and differences don't end with calorie counts.
Fiber and Protein: The Building Blocks
Fiber is essential for a healthy digestive system, and both vegetables provide a good source. Asparagus offers 2.1g of fiber, while spinach provides a slightly higher 2.2g. When it comes to protein, spinach takes a slight lead with 2.86g compared to the 2.2g found in asparagus. These differences, while minor, can add up in a balanced diet.
Vitamins and Minerals: The Nutrient Powerhouses
Both asparagus and spinach are loaded with vitamins and minerals, but their profiles differ significantly in some areas. For instance, spinach is a powerhouse of vitamin A, boasting 9377 IU compared to asparagus's 756 IU. Spinach also leads in vitamin K, essential for blood clotting, with a staggering 482.9mcg versus asparagus's 41.6mcg.
When it comes to minerals, spinach again outshines asparagus, particularly in iron, magnesium, and potassium. These nutrients are crucial for energy production, muscle function, and maintaining blood pressure, respectively.
Spinach vs Asparagus: The Bottom Line
Choosing between asparagus and spinach may come down to specific nutritional needs or taste preference. For those seeking higher vitamin A and K intake, spinach is the clear winner. However, asparagus is no slouch in the nutrition department, offering a robust profile that includes vitamins B, E, and essential minerals.
In the end, both vegetables are nutritional titans in their own right. Incorporating a variety of vegetables into your diet is key to getting a broad spectrum of nutrients. So, whether you lean towards the tender spears of asparagus or the leafy greens of spinach, you're making a choice that benefits your health.
Remember, the best diet is one that is balanced and tailored to your individual health needs. Asparagus and spinach both offer unique benefits, so why not enjoy both and reap all the nutritional rewards they have to offer?
Asparagus 100g
20kcalCalories source
- 58% CARBS.
- 38% PROTEIN
- 5% FAT
Spinach 100g
23kcalCalories source
- 49% CARBS
- 39% PROTEIN
- 12% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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