Compare Asparagus Nutrition Facts: A Low-Calorie Superfood Guide vs Buckwheat: Nutrition Facts, Benefits, and Healthy Uses
Asparagus Nutrition Facts: A Low-Calorie Superfood Guide
Vegetables
VS
Buckwheat: Nutrition Facts, Benefits, and Healthy Uses
Grains
Nutrient
Food A
Food B
Protein
2.4 G
✓13.2 G
Total Fat
0 G
✓3.4 G
Carbs
3.5 G
✓71.5 G
Calories
18 KCAL
✓343 KCAL
Total Sugars
✓2.4 G
0 G
Fiber
2.4 G
✓10 G
Calcium
✓24 MG
18 MG
Iron
✓2.4 MG
2.2 MG
Potassium
202 MG
✓460 MG
Sodium
0 MG
✓1 MG
Vitamin D (D2 + D3), International Units
0 IU
0 IU
Cholesterol
0 MG
0 MG
Fatty acids, total trans
0 G
0 G
Saturated Fat
0 G
✓0.7 G
Folic acid
0 UG
0 UG
SFA 4:0
0 G
0 G
SFA 6:0
0 G
0 G
PUFA 20:4
0 G
0 G
PUFA 18:4
0 G
0 G
MUFA 20:1
0 G
0 G
PUFA 22:6 n-3 (DHA)
0 G
0 G
PUFA 20:5 n-3 (EPA)
0 G
0 G
PUFA 22:5 n-3 (DPA)
0 G
0 G
Alcohol, ethyl
0 G
0 G
Folate, DFE
0 UG
✓30 UG
Retinol
0 UG
0 UG
Vitamin A
0 UG
0 UG
Vitamin B-12, added
0 UG
0 UG
Water
0 G
✓9.8 G
Zinc
0 MG
✓2.4 MG
Isoleucine
0 G
✓0.5 G
Leucine
0 G
✓0.8 G
Lysine
0 G
✓0.7 G
Cystine
0 G
✓0.2 G
Valine
0 G
✓0.7 G
Arginine
0 G
✓1 G
Histidine
0 G
✓0.3 G
Aspartic acid
0 G
✓1.1 G
Serine
0 G
✓0.7 G
Niacin
0 MG
✓7 MG
Pantothenic acid
0 MG
✓1.2 MG
Vitamin B6
0 MG
✓0.2 MG
MUFA 22:1
0 G
✓0 G
Monounsaturated Fat
0 G
✓1 G
SFA 10:0
0 G
✓0 G
SFA 16:0
0 G
✓0.5 G
SFA 18:0
0 G
✓0 G
MUFA 18:1
0 G
✓1 G
PUFA 18:2
0 G
✓1 G
PUFA 18:3
0 G
✓0.1 G
Polyunsaturated Fat
0 G
✓1 G
Magnesium
0 MG
✓231 MG
Phosphorus
0 MG
✓347 MG
Copper, Cu
0 MG
✓1.1 MG
Manganese, Mn
0 MG
✓1.3 MG
Vitamin A, IU
0 IU
0 IU
Ash
0 G
✓2.1 G
SFA 8:0
0 G
✓0 G
SFA 12:0
0 G
✓0 G
SFA 14:0
0 G
✓0 G
MUFA 16:1
0 G
✓0 G
Vitamin C
0 MG
0 MG
Thiamin
0 MG
✓0.1 MG
Riboflavin
0 MG
✓0.4 MG
Folate
0 UG
✓30 UG
Vitamin B12
0 UG
0 UG
Folate, food
0 UG
✓30 UG
Tryptophan
0 G
✓0.2 G
Threonine
0 G
✓0.5 G
Methionine
0 G
✓0.2 G
Phenylalanine
0 G
✓0.5 G
Tyrosine
0 G
✓0.2 G
Alanine
0 G
✓0.7 G
Glutamic acid
0 G
✓2.1 G
Glycine
0 G
✓1 G
Proline
0 G
✓0.5 G
Vitamin D (D2 + D3)
0 UG
0 UG
Selenium, Se
0 UG
✓8.3 UG
Visual Comparison
Protein2.4 G vs 13.2 G
Asparagus Nutrition Facts: A Low-Calorie Superfood GuideBuckwheat: Nutrition Facts, Benefits, and Healthy Uses
Calories18 vs 343
Asparagus Nutrition Facts: A Low-Calorie Superfood GuideBuckwheat: Nutrition Facts, Benefits, and Healthy Uses
Total Fat0 vs 3.4
Asparagus Nutrition Facts: A Low-Calorie Superfood GuideBuckwheat: Nutrition Facts, Benefits, and Healthy Uses
Calcium24 vs 18
Asparagus Nutrition Facts: A Low-Calorie Superfood GuideBuckwheat: Nutrition Facts, Benefits, and Healthy Uses
Comparison Verdict
If your primary goal is weight loss or managing daily calorie intake, asparagus is the clear winner due to its extremely low caloric density and high water content. However, if you are looking to fuel intense workouts or increase your daily protein and energy intake, buckwheat is the superior choice because it provides a substantial, nutrient-dense source of complex carbohydrates and plant-based protein.