Asparagus RawvsFish Tuna Salad
🎯When to Eat What
Goal-based picks for Asparagus Raw vs Fish Tuna Salad
Go with Asparagus Raw at just 20 kcal per 100g — 89% fewer calories.
Fish Tuna Salad will keep you satisfied longer with 16g protein, 9.26g 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.
Fish Tuna Salad packs 16g of protein per 100g (34% 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, more potassium.
Asparagus Raw delivers 6mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Asparagus Raw | Fish Tuna Salad | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 20kcal1% | 187kcal9% | <0.1kcal |
| Protein | 2.2g4% | 16g32% | <0.1g |
| Total Fat | 0.12g0% | 9.3g12% | <0.1g |
| Saturated Fat | <0.1g0% | 1.5g8% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 13mg4% | <0.1mg |
| Carbohydrates | 3.9g1% | 9.4g3% | <0.1g |
| Dietary Fiber | 2.1g8% | 0g0% | +2.1g |
| Sugars | 1.9g | — | — |
| ✨Vitamins | |||
| Vitamin A | 38mcg4% | 24mcg3% | +14mcg |
| Vitamin C | 5.6mg6% | 2.2mg2% | +3.4mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 1.1mg8% | — | — |
| Vitamin K | 42mcg35% | — | — |
| Vitamin B6 | <0.1mg5% | <0.1mg5% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 1.2mcg50% | <0.1mcg |
| Folate | 52mcg13% | 8.0mcg2% | +44mcg |
| Thiamin (B1) | 0.14mg12% | <0.1mg3% | +0.11mg |
| Riboflavin (B2) | 0.14mg11% | <0.1mg5% | +<0.1mg |
| Niacin (B3) | 0.98mg6% | 6.7mg42% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 402mg17% | <0.1mg |
| Calcium | 24mg2% | 17mg1% | +7.0mg |
| Iron | 2.1mg12% | 1.0mg6% | +1.1mg |
| Potassium | 202mg4% | 178mg4% | +24mg |
| Phosphorus | 52mg4% | 178mg14% | <0.1mg |
| Magnesium | 14mg3% | 19mg5% | <0.1mg |
| Zinc | 0.54mg5% | 0.56mg5% | <0.1mg |
| Copper | 0.19mg21% | 0.14mg16% | +<0.1mg |
| Manganese | 0.16mg7% | <0.1mg2% | +0.12mg |
| Selenium | 2.3mcg4% | 41mcg75% | <0.1mcg |
🔬Nutritional Analysis
Calories: Asparagus Raw is significantly lower in calories at just 20 kcal per 100g compared to 187 kcal for Fish Tuna Salad — that's 835% fewer calories, making Asparagus Raw the better choice for calorie-conscious diets.
Protein: Fish Tuna Salad provides more protein with 16g versus 2.2g per 100g. In terms of protein-to-calorie efficiency, Asparagus Raw offers better value for building and maintaining muscle.
Fat: Fish Tuna Salad has more fat (9.26g 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 1.54g).
Key Vitamins: The most notable vitamin differences are in Vitamin B12 (Fish Tuna Salad: 1.2mcg vs 0mcg), Folate (Asparagus Raw: 52mcg vs 8mcg), Niacin (B3) (Fish Tuna Salad: 6.7mg vs 0.978mg).
Key Minerals: Notable mineral differences include Sodium (Fish Tuna Salad: 402mg vs 2mg), Selenium (Fish Tuna Salad: 41.2mcg vs 2.3mcg), Manganese (Asparagus Raw: 0.158mg vs 0.04mg).
Diet Suitability: Asparagus Raw fits a low-carb or keto diet. Asparagus Raw fits a low-fat diet. Asparagus Raw fits a low-sodium diet.