Asparagus vs Yam: All Nutritional Differences
Where is more calories, protein, carbs - what is more healthy?
Fact 1: There is Less Calories in Asparagus
At first glance, you can see that in asparagus is much less calories than in yam.
Asparagus has 20 kcal per 100g and yam 108 kcal per 100g so it is pretty easy to calculate that the difference is about 440%.
In asparagus and in yam most calories came from carbs.
See tables below to compare asparagus with yam in details.
Fact 2: Asparagus And Yam Nutrition Difference
Yam vs Asparagus: Vitamins and Minerals Comparison
| per 100g | Asparagus | Yam |
|---|---|---|
| Calories | 20 | 108 |
| Carbohydrates | 3.38 g | 27.88 g |
| Fat | 0.12 g | 0.17 g |
| Dietary fiber | 2.1 g | 4.1 g |
| Protein | 2.2 g | 1.53 g |
| Calcium | 24 mg | 17 mg |
| Iron | 1.14 mg | 0.54 mg |
| Magnessium | 14 mg | 21 mg |
| Phosphorus | 52 mg | 55 mg |
| Potassium | 202 mg | 816 mg |
| Sodium | 2 mg | 9 mg |
| Zink | 0.54 mg | 0.24 mg |
| Vitaminium B1 (Thiamine) | 0.143 mg | 0.112 mg |
| Vitaminium B2 (riboflavin) | 0.141 mg | 0.032 mg |
| Vitaminium B3 (Niacin) | 0.978 mg | 0.552 mg |
| Vitaminium B5 | 0.274 mg | 0.314 mg |
| Vitaminium B6 | 0.091 mg | 0.293 mg |
| Vitaminium B9 (Folic acid) | 52 mg | 23 mg |
| Vitaminium C | 5.6 mg | 17.1 mg |
| Vitaminium E | 1.13 mg | 0.35 mg |
| Vitaminium K | 41.6 mg | 2.3 mg |
| Beta karoten | 9 mg | 83 mg |
More protein in asparagus
It is aslo easy to see see that in asparagus is more protein than in yam.
There is 1.53g per 100g of yam and 2.2g per 100g of asparagus so using simple math we can see that difference is about 44%.
Less carbohydrates in asparagus
In asparagus is less carbohydrates than in yam.
There is 27.88g/100g of carbohydrates in yam and 3.38g/100g in asparagus so let me do the math for you again - difference is about 725%.
Less fat in asparagus
In asparagus is less fats than in yam.
The tables above show us that there is 0.17g/100g of fats in yam and 0.12g/100g in asparagus. In this case difference is about 42%.
Asparagus
20kcal- Calories20
- Carbohydrates3.38 g
- Fat0.12 g
- Dietary fiber2.1 g
- Protein2.2 g
100g | ounce | single piece | handfull | bunch | cup | half cup
Calories source
- 58% CARBS.
- 38% PROTEIN
- 5% FAT
Yam
108kcal- Calories108
- Carbohydrates27.88 g
- Fat0.17 g
- Dietary fiber4.1 g
- Protein1.53 g
100g | ounce | single piece | cup | cubes
Calories source
- 94% CARBS
- 5% PROTEIN
- 1% FAT
Vitamins: yam vs asparagus
- Vitaminium B1 (Thiamine): asparagus 28% more than yam
- Vitaminium B2 (riboflavin): asparagus 341% more than yam
- Vitaminium B3 (Niacin): asparagus 77% more than yam
- Vitaminium B5: yam 15% more than asparagus
- Vitaminium B6: yam 222% more than asparagus
- Vitaminium B9 (Folic acid): asparagus 126% more than yam
- Vitaminium C: yam 205% more than asparagus
- Vitaminium E: asparagus 223% more than yam
- Vitaminium K: asparagus 1709% more than yam
- Beta karoten: yam 822% more than asparagus
Minerals: asparagus vs yam
Compares of asparagus
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- see all compares of asparagus
Marcin Piotrowicz
calories-info.com creator
Healthy eating and living style promoter
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