Flaxseeds vs. Asparagus
Nutrition comparison of Flaxseeds and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and asparagus:
- Both asparagus and flaxseeds are high in dietary fiber, iron and potassium.
- Asparagus has signficantly less carbohydrates than flaxseed.
- Asparagus has signficantly less saturated fat than flaxseed.
- Flaxseed has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Flaxseed is an excellent source of calcium and protein.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and asparagus has 96% less calories than flaxseed - asparagus has 20 calories per 100 grams and flaxseed has 534 calories.
For macronutrient ratios, flaxseeds is much lighter in protein, much lighter in carbs and much heavier in fat compared to asparagus per calorie. Flaxseeds has a macronutrient ratio of 13:21:66 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Asparagus | |
|---|---|---|
| Protein | 13% | 34% |
| Carbohydrates | 21% | 61% |
| Fat | 66% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has signficantly less carbohydrates than flaxseed - asparagus has 3.9g of total carbs per 100 grams and flaxseed has 28.9g of carbohydrates.
The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in flaxseeds comprise of 95% dietary fiber and 5% sugar.
dietary fiber
Both asparagus and flaxseeds are high in dietary fiber. Flaxseed has 12 times more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and flaxseed has 27.3g of dietary fiber.
sugar
Asparagus and flaxseeds contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and flaxseed has 1.6g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 731% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and flaxseed has 18.3g of protein.
Fat
saturated fat
Asparagus has signficantly less saturated fat than flaxseed - asparagus has 0.04g of saturated fat per 100 grams and flaxseed has 3.7g of saturated fat.
Vitamins
Vitamin C
Asparagus has 833% more Vitamin C than flaxseed - asparagus has 5.6mg of Vitamin C per 100 grams and flaxseed has 0.6mg of Vitamin C.
Vitamin A
Asparagus has more Vitamin A than flaxseed - asparagus has 38ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Asparagus and flaxseeds contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and flaxseed has 0.31mg of Vitamin E.
Vitamin K
Asparagus has 867% more Vitamin K than flaxseed - asparagus has 41.6ug of Vitamin K per 100 grams and flaxseed has 4.3ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, niacin, pantothenic acid and Vitamin B6. Both flaxseeds and asparagus contain significant amounts of riboflavin and folate.
| Flaxseeds | Asparagus | |
|---|---|---|
| Thiamin | 1.644 MG | 0.143 MG |
| Riboflavin | 0.161 MG | 0.141 MG |
| Niacin | 3.08 MG | 0.978 MG |
| Pantothenic acid | 0.985 MG | 0.274 MG |
| Vitamin B6 | 0.473 MG | 0.091 MG |
| Folate | 87 UG | 52 UG |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 963% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and flaxseed has 255mg of calcium.
iron
Both asparagus and flaxseeds are high in iron. Flaxseed has 168% more iron than asparagus - asparagus has 2.1mg of iron per 100 grams and flaxseed has 5.7mg of iron.
potassium
Both asparagus and flaxseeds are high in potassium. Flaxseed has 302% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and flaxseed has 813mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both flaxseeds and asparagus contain significant amounts of lutein + zeaxanthin.
| Flaxseeds | Asparagus | |
|---|---|---|
| lutein + zeaxanthin | 651 UG | 710 UG |
| beta-carotene | ~ | 449 UG |
| alpha-carotene | ~ | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Flaxseeds | Asparagus | |
|---|---|---|
| alpha linoleic acid | 22.813 G | 0.01 G |
| Total | 22.813 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than asparagus per 100 grams.
| Flaxseeds | Asparagus | |
|---|---|---|
| other omega 6 | 0.007 G | ~ |
| linoleic acid | 5.903 G | 0.04 G |
| Total | 5.91 G | 0.04 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Flaxseeds g
()
|
Daily Values (%) |
Asparagus g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does asparagus or flaxseeds contain more calories in 100 grams?Flaxseed is high in calories and asparagus has 100% less calories than flaxseed - asparagus has 20 calories in 100g and flaxseed has 534 calories.
Is asparagus or flaxseeds better for protein?
Flaxseed is a fantastic source of protein and it has 730% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and flaxseed has 18.3g of protein.
Does asparagus or flaxseeds have more carbohydrates?
By weight, asparagus has signficantly fewer carbohydrates than flaxseed - asparagus has 3.9g of carbs for 100g and flaxseed has 28.9g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in flaxseeds comprise of 100% dietary fiber and 10% sugar.
Does asparagus or flaxseeds contain more calcium?
Flaxseed is a rich source of calcium and it has 960% more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and flaxseed has 255mg of calcium.
Does asparagus or flaxseeds contain more iron?
Both asparagus and flaxseeds are high in iron. Flaxseed has 170% more iron than asparagus - asparagus has 2.1mg of iron in 100 grams and flaxseed has 5.7mg of iron.
Does asparagus or flaxseeds contain more potassium?
Both asparagus and flaxseeds are high in potassium. Flaxseed has 300% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and flaxseed has 813mg of potassium.