Asparagus vs Spinach: Nutrition, Calories & Protein Compared



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

Asparagus vs Spinach
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.
Spinach
Serving size:
  change
handful (28g)tablespoon (5g)cup (30g)half cup (15g)
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.

Asparagus vs Spinach 100g Compare


per 100gAsparagusSpinach
Calories20 23
Carbohydrates3.38 g3.63 g
Fat0.12 g0.39 g
Dietary fiber2.1 g2.2 g
Protein2.2 g2.86 g
Calcium24 mg99 mg
Iron1.14 mg2.71 mg
Magnessium14 mg79 mg
Potassium202 mg558 mg
Sodium2 mg79 mg
Zink0.54 mg0.53 mg
Vitaminium A756 µg9377 µg
Vitaminium B1 (Thiamine)0.143 mg0.078 mg
Vitaminium B2 (riboflavin)0.141 mg0.189 mg
Vitaminium B3 (Niacin)0.978 mg0.724 mg
Vitaminium B50.274 mg0.065 mg
Vitaminium B60.091 mg0.195 mg
Vitaminium B9 (Folic acid)52 mg194 mg
Vitaminium C5.6 mg28.1 mg
Vitaminium E1.13 mg2.03 mg
Vitaminium K41.6 µg482.9 µg
Beta karoten9 mg5626 mg
Asparagus vs Spinach: A Nutritional Showdown

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

20kcal

Calories source

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

Spinach 100g

23kcal

Calories source

  • 49% CARBS
  • 39% PROTEIN
  • 12% 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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