Asparagus (Raw)vsCelery (Raw)
Asparagus (Raw) has 20 calories and 2.2g protein per 100g. Celery (Raw) has 14 calories and 0.69g protein per 100g Asparagus (Raw) has more protein, Celery (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Asparagus (Raw) vs Celery (Raw)
Go with Celery (Raw) at just 14 kcal per 100g — 30% fewer calories.
Asparagus (Raw) will keep you satisfied longer with 2.1g fiber — fat and protein slow digestion while fiber adds bulk.
Asparagus (Raw) has both iron (2.1mg) and vitamin C (5.6mg) — vitamin C can boost iron absorption by up to 6x.
Celery (Raw) provides 260mg of potassium per 100g — important for muscle function and hydration.
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 | Celery | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 20kcal1% | 14kcal1% | +6.0kcal |
| Protein | 2.2g4% | 0.69g1% | +1.5g |
| Total Fat | 0.12g0% | 0.17g0% | <0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 3.9g1% | 3.0g1% | +0.91g |
| Dietary Fiber | 2.1g8% | 1.6g6% | +0.50g |
| Sugars | 1.9g | 1.3g | +0.54g |
| ✨Vitamins | |||
| Vitamin A | 38mcg4% | 22mcg2% | +16mcg |
| Vitamin C | 5.6mg6% | 3.1mg3% | +2.5mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 1.1mg8% | 0.27mg2% | +0.86mg |
| Vitamin K | 42mcg35% | 29mcg24% | +12mcg |
| Vitamin B6 | <0.1mg5% | <0.1mg4% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 52mcg13% | 36mcg9% | +16mcg |
| Thiamin (B1) | 0.14mg12% | <0.1mg2% | +0.12mg |
| Riboflavin (B2) | 0.14mg11% | <0.1mg4% | +<0.1mg |
| Niacin (B3) | 0.98mg6% | 0.32mg2% | +0.66mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 80mg3% | <0.1mg |
| Calcium | 24mg2% | 40mg3% | <0.1mg |
| Iron | 2.1mg12% | 0.20mg1% | +1.9mg |
| Potassium | 202mg4% | 260mg6% | <0.1mg |
| Phosphorus | 52mg4% | 24mg2% | +28mg |
| Magnesium | 14mg3% | 11mg3% | +3.0mg |
| Zinc | 0.54mg5% | 0.13mg1% | +0.41mg |
| Copper | 0.19mg21% | <0.1mg4% | +0.15mg |
| Manganese | 0.16mg7% | 0.10mg4% | +<0.1mg |
| Selenium | 2.3mcg4% | 0.40mcg1% | +1.9mcg |
🔬Nutritional Analysis
Calories: Celery (Raw) is significantly lower in calories at just 14 kcal per 100g compared to 20 kcal for Asparagus (Raw) — that's 43% fewer calories, making Celery (Raw) the better choice for calorie-conscious diets.
Protein: Asparagus (Raw) provides more protein with 2.2g versus 0.69g 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 0.17g.
Key Vitamins: The most notable vitamin differences are in Thiamin (B1) (Asparagus (Raw): 0.143mg vs 0.021mg), Vitamin E (Asparagus (Raw): 1.13mg vs 0.27mg), Niacin (B3) (Asparagus (Raw): 0.978mg vs 0.32mg).
Key Minerals: Notable mineral differences include Sodium (Celery (Raw): 80mg vs 2mg), Iron (Asparagus (Raw): 2.14mg vs 0.2mg), Selenium (Asparagus (Raw): 2.3mcg vs 0.4mcg).
Diet Suitability: Both fit 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 Celery (Raw)?
- Asparagus (Raw) has more protein with 2.2g per 100g compared to 0.69g for Celery (Raw).
- Which is lower in calories, Asparagus (Raw) or Celery (Raw)?
- Celery (Raw) is lower in calories with 14 kcal per 100g versus 20 kcal.
- Is Asparagus (Raw) or Celery (Raw) healthier?
- It depends on your goals. Asparagus (Raw) has 20 calories and 2.2g protein per 100g, while Celery (Raw) has 14 calories and 0.69g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Asparagus (Raw) or Celery (Raw)?
- Asparagus (Raw) is leaner with 0.12g of fat per 100g compared to 0.17g.
- Which has more fiber, Asparagus (Raw) or Celery (Raw)?
- Asparagus (Raw) has more fiber with 2.1g per 100g compared to 1.6g.