Asparagus vs Pumpkin: Make Healthy Choices
Where is more calories, protein, carbs - what is more healthy?
Pumpkin vs Asparagus: Nutrition Comparison
| per 100g | Asparagus | Pumpkin |
|---|---|---|
| Calories | 20 | 26 |
| Carbohydrates | 3.38 g | 6.5 g |
| Fat | 0.12 g | 0.1 g |
| Dietary fiber | 2.1 g | 0.5 g |
| Protein | 2.2 g | 1 g |
| Calcium | 24 mg | 21 mg |
| Iron | 1.14 mg | 0.8 mg |
| Magnessium | 14 mg | 12 mg |
| Phosphorus | 52 mg | 44 mg |
| Potassium | 202 mg | 340 mg |
| Sodium | 2 mg | 1 mg |
| Zink | 0.54 mg | 0.32 mg |
| Vitaminium B1 (Thiamine) | 0.143 mg | 0.05 mg |
| Vitaminium B2 (riboflavin) | 0.141 mg | 0.11 mg |
| Vitaminium B3 (Niacin) | 0.978 mg | 0.6 mg |
| Vitaminium B5 | 0.274 mg | 0.298 mg |
| Vitaminium B6 | 0.091 mg | 0.061 mg |
| Vitaminium B9 (Folic acid) | 52 mg | 16 mg |
| Vitaminium C | 5.6 mg | 9 mg |
| Vitaminium E | 1.13 mg | 1.06 mg |
| Vitaminium K | 41.6 mg | 1.1 mg |
| Beta karoten | 9 mg | 3100 mg |
Less Calories in Asparagus
At first glance, you can see that in asparagus is less calories than in pumpkin.
Asparagus has 20 kcal per 100g and pumpkin 26 kcal per 100g so it is pretty easy to calculate that the difference is about 30%.
In asparagus and in pumpkin most calories came from carbs.
See tables below to compare asparagus with pumpkin in details.
Asparagus And Pumpkin Nutrition Difference
- Calories:
pumpkin - 30% more than asparagus - Carbohydrates:
pumpkin - 92% more than asparagus - Fat:
asparagus - 20% more than pumpkin - Dietary fiber:
asparagus - 320% more than pumpkin - Protein:
asparagus - 120% more than pumpkin
More protein in asparagus
It is aslo easy to see see that in asparagus is more protein than in pumpkin.
There is 1g per 100g of pumpkin and 2.2g per 100g of asparagus so using simple math we can see that difference is about 120%.
Less carbohydrates in asparagus
In asparagus is less carbohydrates than in pumpkin.
There is 6.5g/100g of carbohydrates in pumpkin and 3.38g/100g in asparagus so let me do the math for you again - difference is about 92%.
More fat in asparagus
In asparagus is more fats than in pumpkin.
The tables above show us that there is 0.1g/100g of fats in pumpkin and 0.12g/100g in asparagus. In this case difference is about 20%.
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
Pumpkin
26kcal- Calories26
- Carbohydrates6.5 g
- Fat0.1 g
- Dietary fiber0.5 g
- Protein1 g
100g | ounce | single piece | cup | mashed | cup | cubes
Calories source
- 84% CARBS
- 13% PROTEIN
- 3% FAT
Vitamins: pumpkin vs asparagus
- Vitaminium B1 (Thiamine):
asparagus - 186% more than pumpkin - Vitaminium B2 (riboflavin):
asparagus - 28% more than pumpkin - Vitaminium B3 (Niacin):
asparagus - 63% more than pumpkin - Vitaminium B5:
pumpkin - 9% more than asparagus - Vitaminium B6:
asparagus - 49% more than pumpkin - Vitaminium B9 (Folic acid):
asparagus - 225% more than pumpkin - Vitaminium C:
pumpkin - 61% more than asparagus - Vitaminium E:
asparagus - 7% more than pumpkin - Vitaminium K:
asparagus - 3682% more than pumpkin - Beta karoten:
pumpkin - 34344% more than asparagus
Minerals: asparagus vs pumpkin
- Calcium:
asparagus - 14% more than pumpkin - Iron:
asparagus - 43% more than pumpkin - Magnessium:
asparagus - 17% more than pumpkin - Phosphorus:
asparagus - 18% more than pumpkin - Potassium:
pumpkin - 68% more than asparagus - Sodium:
asparagus - 100% more than pumpkin - Zink:
asparagus - 69% more than pumpkin
Compares of asparagus
- Asparagus vs Artichoke
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- Asparagus vs Beetroot
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- Asparagus vs Broccoli
- see all compares of asparagus
Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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