Asparagus (Raw)vsCorn Sweet (Raw)
Asparagus (Raw) has 20 calories and 2.2g protein per 100g. Corn Sweet (Raw) has 86 calories and 3.3g protein per 100g Corn Sweet (Raw) has more protein, Asparagus (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Asparagus (Raw) vs Corn Sweet (Raw)
Go with Asparagus (Raw) at just 20 kcal per 100g — 77% fewer calories.
Asparagus (Raw) has both iron (2.1mg) and vitamin C (5.6mg) — vitamin C can boost iron absorption by up to 6x.
Corn Sweet (Raw) with 18.7g of carbs per 100g provides fast-acting energy — great before a workout.
Asparagus (Raw) has only 3.9g carbs per 100g — the clear choice for low-carb diets.
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 | Corn Sweet Yellow | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 20kcal1% | 86kcal4% | <0.1kcal |
| Protein | 2.2g4% | 3.3g7% | <0.1g |
| Total Fat | 0.12g0% | 1.4g2% | <0.1g |
| Saturated Fat | <0.1g0% | 0.33g2% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 3.9g1% | 19g7% | <0.1g |
| Dietary Fiber | 2.1g8% | 2.0g7% | +0.10g |
| Sugars | 1.9g | 6.3g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 38mcg4% | 9.0mcg1% | +29mcg |
| Vitamin C | 5.6mg6% | 6.8mg8% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 1.1mg8% | <0.1mg0% | +1.1mg |
| Vitamin K | 42mcg35% | 0.30mcg0% | +41mcg |
| Vitamin B6 | <0.1mg5% | <0.1mg5% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 52mcg13% | 42mcg11% | +10mcg |
| Thiamin (B1) | 0.14mg12% | 0.15mg13% | <0.1mg |
| Riboflavin (B2) | 0.14mg11% | <0.1mg4% | +<0.1mg |
| Niacin (B3) | 0.98mg6% | 1.8mg11% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 15mg1% | <0.1mg |
| Calcium | 24mg2% | 2.0mg0% | +22mg |
| Iron | 2.1mg12% | 0.52mg3% | +1.6mg |
| Potassium | 202mg4% | 270mg6% | <0.1mg |
| Phosphorus | 52mg4% | 89mg7% | <0.1mg |
| Magnesium | 14mg3% | 37mg9% | <0.1mg |
| Zinc | 0.54mg5% | 0.46mg4% | +<0.1mg |
| Copper | 0.19mg21% | <0.1mg6% | +0.14mg |
| Manganese | 0.16mg7% | 0.16mg7% | <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 86 kcal for Corn Sweet (Raw) — that's 330% fewer calories, making Asparagus (Raw) the better choice for calorie-conscious diets.
Protein: Corn Sweet (Raw) has more protein per 100g (3.27g vs 2.2g), but Asparagus (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Asparagus (Raw) is the leaner option with 0.12g of total fat per 100g compared to 1.35g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Asparagus (Raw): 41.6mcg vs 0.3mcg), Vitamin E (Asparagus (Raw): 1.13mg vs 0.07mg), Vitamin A (Asparagus (Raw): 38mcg vs 9mcg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Calcium (Asparagus (Raw): 24mg vs 2mg), Sodium (Corn Sweet (Raw): 15mg vs 2mg), Iron (Asparagus (Raw): 2.14mg vs 0.52mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
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 Corn Sweet (Raw)?
- Corn Sweet (Raw) has more protein with 3.27g per 100g compared to 2.2g for Asparagus (Raw).
- Which is lower in calories, Asparagus (Raw) or Corn Sweet (Raw)?
- Asparagus (Raw) is lower in calories with 20 kcal per 100g versus 86 kcal.
- Is Asparagus (Raw) or Corn Sweet (Raw) healthier?
- It depends on your goals. Asparagus (Raw) has 20 calories and 2.2g protein per 100g, while Corn Sweet (Raw) has 86 calories and 3.27g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Asparagus (Raw) or Corn Sweet (Raw)?
- Asparagus (Raw) is leaner with 0.12g of fat per 100g compared to 1.35g.
- Which has more fiber, Asparagus (Raw) or Corn Sweet (Raw)?
- Asparagus (Raw) has more fiber with 2.1g per 100g compared to 2g.