Asparagus (Raw)vsCarrots (Raw)
Asparagus (Raw) has 20 calories and 2.2g protein per 100g. Carrots (Raw) has 41 calories and 0.93g 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 Carrots (Raw)
Go with Asparagus (Raw) at just 20 kcal per 100g — 51% fewer calories.
Asparagus (Raw) has both iron (2.1mg) and vitamin C (5.6mg) — vitamin C can boost iron absorption by up to 6x.
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 | Carrots Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 20kcal1% | 41kcal2% | <0.1kcal |
| Protein | 2.2g4% | 0.93g2% | +1.3g |
| Total Fat | 0.12g0% | 0.24g0% | <0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 3.9g1% | 9.6g3% | <0.1g |
| Dietary Fiber | 2.1g8% | 2.8g10% | <0.1g |
| Sugars | 1.9g | 4.7g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 38mcg4% | 835mcg93% | <0.1mcg |
| Vitamin C | 5.6mg6% | 5.9mg7% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 1.1mg8% | 0.66mg4% | +0.47mg |
| Vitamin K | 42mcg35% | 13mcg11% | +28mcg |
| Vitamin B6 | <0.1mg5% | 0.14mg8% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 52mcg13% | 19mcg5% | +33mcg |
| Thiamin (B1) | 0.14mg12% | <0.1mg6% | +<0.1mg |
| Riboflavin (B2) | 0.14mg11% | <0.1mg4% | +<0.1mg |
| Niacin (B3) | 0.98mg6% | 0.98mg6% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 69mg3% | <0.1mg |
| Calcium | 24mg2% | 33mg3% | <0.1mg |
| Iron | 2.1mg12% | 0.30mg2% | +1.8mg |
| Potassium | 202mg4% | 320mg7% | <0.1mg |
| Phosphorus | 52mg4% | 35mg3% | +17mg |
| Magnesium | 14mg3% | 12mg3% | +2.0mg |
| Zinc | 0.54mg5% | 0.24mg2% | +0.30mg |
| Copper | 0.19mg21% | <0.1mg5% | +0.14mg |
| Manganese | 0.16mg7% | 0.14mg6% | +<0.1mg |
| Selenium | 2.3mcg4% | 0.10mcg0% | +2.2mcg |
🔬Nutritional Analysis
Calories: Asparagus (Raw) is significantly lower in calories at just 20 kcal per 100g compared to 41 kcal for Carrots (Raw) — that's 105% fewer calories, making Asparagus (Raw) the better choice for calorie-conscious diets.
Protein: Asparagus (Raw) provides more protein with 2.2g versus 0.93g per 100g. In terms of protein-to-calorie efficiency, Asparagus (Raw) offers better value for building and maintaining muscle.
Fat: Asparagus (Raw) is the leaner option with 0.12g of total fat per 100g compared to 0.24g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Carrots (Raw): 835mcg vs 38mcg), Vitamin K (Asparagus (Raw): 41.6mcg vs 13.2mcg), Folate (Asparagus (Raw): 52mcg vs 19mcg).
Key Minerals: Notable mineral differences include Sodium (Carrots (Raw): 69mg vs 2mg), Selenium (Asparagus (Raw): 2.3mcg vs 0.1mcg), Iron (Asparagus (Raw): 2.14mg vs 0.3mg).
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 Carrots (Raw)?
- Asparagus (Raw) has more protein with 2.2g per 100g compared to 0.93g for Carrots (Raw).
- Which is lower in calories, Asparagus (Raw) or Carrots (Raw)?
- Asparagus (Raw) is lower in calories with 20 kcal per 100g versus 41 kcal.
- Is Asparagus (Raw) or Carrots (Raw) healthier?
- It depends on your goals. Asparagus (Raw) has 20 calories and 2.2g protein per 100g, while Carrots (Raw) has 41 calories and 0.93g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Asparagus (Raw) or Carrots (Raw)?
- Asparagus (Raw) is leaner with 0.12g of fat per 100g compared to 0.24g.
- Which has more fiber, Asparagus (Raw) or Carrots (Raw)?
- Carrots (Raw) has more fiber with 2.8g per 100g compared to 2.1g.