Asparagus RawvsChicken Breast Roll Oven-roasted
🎯When to Eat What
Goal-based picks for Asparagus Raw vs Chicken Breast Roll Oven-roasted
Go with Asparagus Raw at just 20 kcal per 100g — 85% fewer calories.
Chicken Breast Roll Oven-roasted will keep you satisfied longer with 14.6g protein, 7.65g 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.
Chicken Breast Roll Oven-roasted packs 14.6g of protein per 100g (44% 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.
Chicken Breast Roll Oven-roasted provides 324mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Asparagus Raw | Chicken Breast Roll Oven-roasted | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 20kcal1% | 134kcal7% | <0.1kcal |
| Protein | 2.2g4% | 15g29% | <0.1g |
| Total Fat | 0.12g0% | 7.7g10% | <0.1g |
| Saturated Fat | <0.1g0% | 2.5g12% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 39mg13% | <0.1mg |
| Carbohydrates | 3.9g1% | 1.8g1% | +2.1g |
| Dietary Fiber | 2.1g8% | 0g0% | +2.1g |
| Sugars | 1.9g | 0.43g | +1.4g |
| ✨Vitamins | |||
| Vitamin A | 38mcg4% | 0mcg0% | +38mcg |
| Vitamin C | 5.6mg6% | 0mg0% | +5.6mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 1.1mg8% | <0.1mg0% | +1.1mg |
| Vitamin K | 42mcg35% | 0.50mcg0% | +41mcg |
| Vitamin B6 | <0.1mg5% | 0.30mg18% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0.24mcg10% | <0.1mcg |
| Folate | 52mcg13% | 3.0mcg1% | +49mcg |
| Thiamin (B1) | 0.14mg12% | <0.1mg4% | +<0.1mg |
| Riboflavin (B2) | 0.14mg11% | <0.1mg5% | +<0.1mg |
| Niacin (B3) | 0.98mg6% | 6.5mg41% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 883mg38% | <0.1mg |
| Calcium | 24mg2% | 6.0mg0% | +18mg |
| Iron | 2.1mg12% | 0.32mg2% | +1.8mg |
| Potassium | 202mg4% | 324mg7% | <0.1mg |
| Phosphorus | 52mg4% | 121mg10% | <0.1mg |
| Magnesium | 14mg3% | 17mg4% | <0.1mg |
| Zinc | 0.54mg5% | 0.65mg6% | <0.1mg |
| Copper | 0.19mg21% | <0.1mg8% | +0.12mg |
| Manganese | 0.16mg7% | <0.1mg1% | +0.14mg |
| Selenium | 2.3mcg4% | 12mcg21% | <0.1mcg |
🔬Nutritional Analysis
Calories: Asparagus Raw is significantly lower in calories at just 20 kcal per 100g compared to 134 kcal for Chicken Breast Roll Oven-roasted — that's 570% fewer calories, making Asparagus Raw the better choice for calorie-conscious diets.
Protein: Chicken Breast Roll Oven-roasted provides more protein with 14.6g versus 2.2g per 100g. In terms of protein-to-calorie efficiency, Asparagus Raw offers better value for building and maintaining muscle.
Fat: Chicken Breast Roll Oven-roasted has more fat (7.65g 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 2.48g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Asparagus Raw: 38mcg vs 0mcg), Vitamin C (Asparagus Raw: 5.6mg vs 0mg), Vitamin B12 (Chicken Breast Roll Oven-roasted: 0.24mcg vs 0mcg).
Key Minerals: Notable mineral differences include Sodium (Chicken Breast Roll Oven-roasted: 883mg vs 2mg), Manganese (Asparagus Raw: 0.158mg vs 0.017mg), Iron (Asparagus Raw: 2.14mg vs 0.32mg).
Diet Suitability: Both fit a low-carb or keto diet. Asparagus Raw fits a low-fat diet. Asparagus Raw fits a low-sodium diet.