Asparagus vs Sweet Potato: All Nutritional Differences

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

Asparagus - calories, kcal, weight, nutrition
Sweet potato - calories, kcal, weight, nutrition

Less Calories in Asparagus

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

Asparagus has 20 kcal per 100g and sweet potato 86 kcal per 100g so it is pretty easy to calculate that the difference is about 330%.

In asparagus and in sweet potato most calories came from carbs.

See tables below to compare asparagus with sweet potato in details.

Asparagus And Sweet potato Nutrition Difference

Sweet potato vs Asparagus: Vitamins and Minerals Comparison

per 100gAsparagusSweet potato
Calories20 86
Carbohydrates3.38 g20.12 g
Fat0.12 g0.05 g
Dietary fiber2.1 g3 g
Protein2.2 g1.6 g
Calcium24 mg30 mg
Iron1.14 mg0.61 mg
Magnessium14 mg25 mg
Phosphorus52 mg47 mg
Potassium202 mg337 mg
Sodium2 mg55 mg
Zink0.54 mg0.3 mg
Vitaminium B1 (Thiamine)0.143 mg0.078 mg
Vitaminium B2 (riboflavin)0.141 mg0.061 mg
Vitaminium B3 (Niacin)0.978 mg0.557 mg
Vitaminium B50.274 mg0.8 mg
Vitaminium B60.091 mg0.209 mg
Vitaminium B9 (Folic acid)52 mg11 mg
Vitaminium C5.6 mg2.4 mg
Vitaminium E1.13 mg0.26 mg
Vitaminium K41.6 mg1.8 mg
Beta karoten9 mg8509 mg

More protein in asparagus

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

There is 1.6g per 100g of sweet potato and 2.2g per 100g of asparagus so using simple math we can see that difference is about 38%.

Less carbohydrates in asparagus

In asparagus is less carbohydrates than in sweet potato.

There is 20.12g/100g of carbohydrates in sweet potato and 3.38g/100g in asparagus so let me do the math for you again - difference is about 495%.

More fat in asparagus

In asparagus is more fats than in sweet potato.

The tables above show us that there is 0.05g/100g of fats in sweet potato and 0.12g/100g in asparagus. In this case difference is about 140%.


  • Calories20
  • Carbohydrates3.38 g
  • Fat0.12 g
  • Dietary fiber2.1 g
  • Protein2.2 g
Asparagus calories per:
100g | ounce | single piece | handfull | bunch | cup | half cup

Calories source

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

Sweet potato

  • Calories86
  • Carbohydrates20.12 g
  • Fat0.05 g
  • Dietary fiber3 g
  • Protein1.6 g
Sweet potato calories per:
100g | ounce | single piece | cup | cubes | cup | mashed

Calories source

  • 92% CARBS
  • 7% PROTEIN
  • 1% FAT

Vitamins: sweet potato vs asparagus

Minerals: asparagus vs sweet potato

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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