Asparagus RawvsEgg Whole
ðŊWhen to Eat What
Goal-based picks for Asparagus Raw vs Egg Whole
Go with Asparagus Raw at just 20 kcal per 100g â 97% fewer calories.
Egg Whole will keep you satisfied longer with 48.1g protein, 39.8g fat â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Egg Whole packs 48.1g of protein per 100g (33% of calories from protein) â the better pick for muscle growth and recovery.
Egg Whole has 1700mg cholesterol per 100g, but current research shows dietary cholesterol has minimal effect on blood cholesterol for most people â it's saturated and trans fats that matter more.
Egg Whole provides 468mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Egg Whole provides 220mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Asparagus Raw | Egg Whole | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 20kcal1% | 575kcal29% | <0.1kcal |
| Protein | 2.2g4% | 48g96% | <0.1g |
| Total Fat | 0.12g0% | 40g51% | <0.1g |
| Saturated Fat | <0.1g0% | â | â |
| Trans Fat | 0g | â | â |
| Cholesterol | 0mg0% | 1700mg567% | <0.1mg |
| Carbohydrates | 3.9g1% | 1.9g1% | +2.0g |
| Dietary Fiber | 2.1g8% | â | â |
| Sugars | 1.9g | â | â |
| âĻVitamins | |||
| Vitamin A | 38mcg4% | â | â |
| Vitamin C | 5.6mg6% | â | â |
| Vitamin D | 0mcg0% | 9.7mcg49% | <0.1mcg |
| Vitamin E | 1.1mg8% | â | â |
| Vitamin K | 42mcg35% | â | â |
| Vitamin B6 | <0.1mg5% | â | â |
| Vitamin B12 | 0mcg0% | â | â |
| Folate | 52mcg13% | â | â |
| Thiamin (B1) | 0.14mg12% | â | â |
| Riboflavin (B2) | 0.14mg11% | â | â |
| Niacin (B3) | 0.98mg6% | â | â |
| ðķMinerals | |||
| Sodium | 2.0mg0% | 485mg21% | <0.1mg |
| Calcium | 24mg2% | 220mg17% | <0.1mg |
| Iron | 2.1mg12% | 7.0mg39% | <0.1mg |
| Potassium | 202mg4% | 468mg10% | <0.1mg |
| Phosphorus | 52mg4% | 770mg62% | <0.1mg |
| Magnesium | 14mg3% | 45mg11% | <0.1mg |
| Zinc | 0.54mg5% | 5.0mg46% | <0.1mg |
| Copper | 0.19mg21% | 0mg0% | +0.19mg |
| Manganese | 0.16mg7% | 0mg0% | +0.16mg |
| Selenium | 2.3mcg4% | â | â |
ðŽNutritional Analysis
Calories: Asparagus Raw is significantly lower in calories at just 20 kcal per 100g compared to 575 kcal for Egg Whole â that's 2775% fewer calories, making Asparagus Raw the better choice for calorie-conscious diets.
Protein: Egg Whole provides more protein with 48.1g versus 2.2g 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 39.8g.
Key Vitamins: The most notable vitamin differences are in Vitamin D (Egg Whole: 9.7mcg vs 0mcg).
Key Minerals: Notable mineral differences include Sodium (Egg Whole: 485mg vs 2mg), Copper (Asparagus Raw: 0.189mg vs 0mg), Manganese (Asparagus Raw: 0.158mg vs 0mg).
Diet Suitability: Both fit a low-carb or keto diet. Egg Whole fits a high-protein diet. Asparagus Raw fits a low-fat diet. Asparagus Raw fits a low-sodium diet.