Asparagus vs Yam: All Nutritional Differences

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

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Marcin PiotrowiczMarcin Piotrowicz
Asparagus - calories, kcal, weight, nutrition
Yam - calories, kcal, weight, nutrition

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 100gAsparagusYam
Calories20 108
Carbohydrates3.38 g27.88 g
Fat0.12 g0.17 g
Dietary fiber2.1 g4.1 g
Protein2.2 g1.53 g
Calcium24 mg17 mg
Iron1.14 mg0.54 mg
Magnessium14 mg21 mg
Phosphorus52 mg55 mg
Potassium202 mg816 mg
Sodium2 mg9 mg
Zink0.54 mg0.24 mg
Vitaminium B1 (Thiamine)0.143 mg0.112 mg
Vitaminium B2 (riboflavin)0.141 mg0.032 mg
Vitaminium B3 (Niacin)0.978 mg0.552 mg
Vitaminium B50.274 mg0.314 mg
Vitaminium B60.091 mg0.293 mg
Vitaminium B9 (Folic acid)52 mg23 mg
Vitaminium C5.6 mg17.1 mg
Vitaminium E1.13 mg0.35 mg
Vitaminium K41.6 mg2.3 mg
Beta karoten9 mg83 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%.


  • 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


  • Calories108
  • Carbohydrates27.88 g
  • Fat0.17 g
  • Dietary fiber4.1 g
  • Protein1.53 g
Yam calories per:
100g | ounce | single piece | cup | cubes

Calories source

  • 94% CARBS
  • 5% PROTEIN
  • 1% FAT

Vitamins: yam vs asparagus

Minerals: asparagus vs yam

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy eating and living style 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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