Asparagus (Raw)vsSnap Beans (Raw)
Asparagus (Raw) has 20 calories and 2.2g protein per 100g. Snap Beans (Raw) has 31 calories and 1.8g protein per 100g Asparagus (Raw) has more protein, Asparagus (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Asparagus (Raw) vs Snap Beans (Raw)
Go with Asparagus (Raw) at just 20 kcal per 100g — 35% fewer calories.
Asparagus (Raw) has both iron (2.1mg) and vitamin C (5.6mg) — vitamin C can boost iron absorption by up to 6x.
Snap Beans (Raw) delivers 12.2mg of vitamin C per 100g — great for immune function and skin health.
Asparagus (Raw) has 2.1mg of iron per 100g — important for energy and preventing anemia.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Asparagus Raw | Beans Snap Green | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 20kcal1% | 31kcal2% | <0.1kcal |
| Protein | 2.2g4% | 1.8g4% | +0.37g |
| Total Fat | 0.12g0% | 0.22g0% | <0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 3.9g1% | 7.0g3% | <0.1g |
| Dietary Fiber | 2.1g8% | 2.7g10% | <0.1g |
| Sugars | 1.9g | 3.3g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 38mcg4% | 35mcg4% | +3.0mcg |
| Vitamin C | 5.6mg6% | 12mg14% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 1.1mg8% | 0.41mg3% | +0.72mg |
| Vitamin K | 42mcg35% | 43mcg36% | <0.1mcg |
| Vitamin B6 | <0.1mg5% | 0.14mg8% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 52mcg13% | 33mcg8% | +19mcg |
| Thiamin (B1) | 0.14mg12% | <0.1mg7% | +<0.1mg |
| Riboflavin (B2) | 0.14mg11% | 0.10mg8% | +<0.1mg |
| Niacin (B3) | 0.98mg6% | 0.73mg5% | +0.24mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 6.0mg0% | <0.1mg |
| Calcium | 24mg2% | 37mg3% | <0.1mg |
| Iron | 2.1mg12% | 1.0mg6% | +1.1mg |
| Potassium | 202mg4% | 211mg4% | <0.1mg |
| Phosphorus | 52mg4% | 38mg3% | +14mg |
| Magnesium | 14mg3% | 25mg6% | <0.1mg |
| Zinc | 0.54mg5% | 0.24mg2% | +0.30mg |
| Copper | 0.19mg21% | <0.1mg8% | +0.12mg |
| Manganese | 0.16mg7% | 0.22mg9% | <0.1mg |
| Selenium | 2.3mcg4% | 0.60mcg1% | +1.7mcg |
🔬Nutritional Analysis
Calories: Asparagus (Raw) is significantly lower in calories at just 20 kcal per 100g compared to 31 kcal for Snap Beans (Raw) — that's 55% fewer calories, making Asparagus (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Asparagus (Raw) providing 2.2g and Snap Beans (Raw) providing 1.83g per 100g.
Fat: Asparagus (Raw) is the leaner option with 0.12g of total fat per 100g compared to 0.22g.
Key Vitamins: The most notable vitamin differences are in Vitamin E (Asparagus (Raw): 1.13mg vs 0.41mg), Vitamin C (Snap Beans (Raw): 12.2mg vs 5.6mg), Thiamin (B1) (Asparagus (Raw): 0.143mg vs 0.082mg).
Key Minerals: Notable mineral differences include Selenium (Asparagus (Raw): 2.3mcg vs 0.6mcg), Sodium (Snap Beans (Raw): 6mg vs 2mg), Copper (Asparagus (Raw): 0.189mg vs 0.069mg).
Diet Suitability: Asparagus (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Asparagus (Raw) or Snap Beans (Raw)?
- Asparagus (Raw) has more protein with 2.2g per 100g compared to 1.83g for Snap Beans (Raw).
- Which is lower in calories, Asparagus (Raw) or Snap Beans (Raw)?
- Asparagus (Raw) is lower in calories with 20 kcal per 100g versus 31 kcal.
- Is Asparagus (Raw) or Snap Beans (Raw) healthier?
- It depends on your goals. Asparagus (Raw) has 20 calories and 2.2g protein per 100g, while Snap Beans (Raw) has 31 calories and 1.83g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Asparagus (Raw) or Snap Beans (Raw)?
- Asparagus (Raw) is leaner with 0.12g of fat per 100g compared to 0.22g.
- Which has more fiber, Asparagus (Raw) or Snap Beans (Raw)?
- Snap Beans (Raw) has more fiber with 2.7g per 100g compared to 2.1g.