Asparagus RawvsBeef Ground 95% Lean Meat / 5% Fat
🎯When to Eat What
Goal-based picks for Asparagus Raw vs Beef Ground 95% Lean Meat / 5% Fat
Go with Asparagus Raw at just 20 kcal per 100g — 85% fewer calories.
Beef Ground 95% Lean Meat / 5% Fat will keep you satisfied longer with 21.4g protein, 5g fat — fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Asparagus Raw has both iron (2.14mg) and vitamin C (6mg) — vitamin C can boost iron absorption by up to 6x, making this a naturally efficient pairing.
Beef Ground 95% Lean Meat / 5% Fat packs 21.4g of protein per 100g (62% of calories from protein) — the better pick for muscle growth and recovery.
Asparagus Raw is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
Beef Ground 95% Lean Meat / 5% Fat provides 346mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Asparagus Raw | Beef Ground 95% Lean Meat / 5% Fat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 20kcal1% | 137kcal7% | <0.1kcal |
| Protein | 2.2g4% | 21g43% | <0.1g |
| Total Fat | 0.12g0% | 5.0g6% | <0.1g |
| Saturated Fat | <0.1g0% | 2.2g11% | <0.1g |
| Trans Fat | 0g | 0.22g | <0.1g |
| Cholesterol | 0mg0% | 62mg21% | <0.1mg |
| Carbohydrates | 3.9g1% | 0g0% | +3.9g |
| Dietary Fiber | 2.1g8% | 0g0% | +2.1g |
| Sugars | 1.9g | 0g | +1.9g |
| ✨Vitamins | |||
| Vitamin A | 38mcg4% | 4.0mcg0% | +34mcg |
| Vitamin C | 5.6mg6% | 0mg0% | +5.6mg |
| Vitamin D | 0mcg0% | 0.10mcg1% | <0.1mcg |
| Vitamin E | 1.1mg8% | 0.17mg1% | +0.96mg |
| Vitamin K | 42mcg35% | 0.30mcg0% | +41mcg |
| Vitamin B6 | <0.1mg5% | 0.39mg23% | <0.1mg |
| Vitamin B12 | 0mcg0% | 2.2mcg93% | <0.1mcg |
| Folate | 52mcg13% | 5.0mcg1% | +47mcg |
| Thiamin (B1) | 0.14mg12% | <0.1mg3% | +0.10mg |
| Riboflavin (B2) | 0.14mg11% | 0.15mg12% | <0.1mg |
| Niacin (B3) | 0.98mg6% | 5.5mg34% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 66mg3% | <0.1mg |
| Calcium | 24mg2% | 9.0mg1% | +15mg |
| Iron | 2.1mg12% | 2.4mg13% | <0.1mg |
| Potassium | 202mg4% | 346mg7% | <0.1mg |
| Phosphorus | 52mg4% | 198mg16% | <0.1mg |
| Magnesium | 14mg3% | 22mg5% | <0.1mg |
| Zinc | 0.54mg5% | 5.1mg46% | <0.1mg |
| Copper | 0.19mg21% | <0.1mg9% | +0.11mg |
| Manganese | 0.16mg7% | <0.1mg0% | +0.15mg |
| Selenium | 2.3mcg4% | 17mcg32% | <0.1mcg |
🔬Nutritional Analysis
Calories: Asparagus Raw is significantly lower in calories at just 20 kcal per 100g compared to 137 kcal for Beef Ground 95% Lean Meat / 5% Fat — that's 585% fewer calories, making Asparagus Raw the better choice for calorie-conscious diets.
Protein: Beef Ground 95% Lean Meat / 5% Fat provides more protein with 21.4g versus 2.2g per 100g. In terms of protein-to-calorie efficiency, Beef Ground 95% Lean Meat / 5% Fat offers better value for building and maintaining muscle.
Fat: Beef Ground 95% Lean Meat / 5% Fat has more fat (5g vs 0.12g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance. Asparagus Raw has less saturated fat (0.04g vs 2.18g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Asparagus Raw: 5.6mg vs 0mg), Vitamin D (Beef Ground 95% Lean Meat / 5% Fat: 0.1mcg vs 0mcg), Vitamin B12 (Beef Ground 95% Lean Meat / 5% Fat: 2.24mcg vs 0mcg).
Key Minerals: Notable mineral differences include Sodium (Beef Ground 95% Lean Meat / 5% Fat: 66mg vs 2mg), Manganese (Asparagus Raw: 0.158mg vs 0.01mg), Zinc (Beef Ground 95% Lean Meat / 5% Fat: 5.09mg vs 0.54mg).
Diet Suitability: Both fit a low-carb or keto diet. Beef Ground 95% Lean Meat / 5% Fat fits a high-protein diet. Asparagus Raw fits a low-fat diet. Both fit a low-sodium diet.