Asparagus RawvsHam Minced
🎯When to Eat What
Goal-based picks for Asparagus Raw vs Ham Minced
Go with Asparagus Raw at just 20 kcal per 100g — 92% fewer calories.
Ham Minced will keep you satisfied longer with 16.3g protein, 20.7g 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.
Ham Minced packs 16.3g of protein per 100g (25% 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.
Ham Minced provides 311mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Asparagus Raw | Ham Minced | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 20kcal1% | 263kcal13% | <0.1kcal |
| Protein | 2.2g4% | 16g33% | <0.1g |
| Total Fat | 0.12g0% | 21g27% | <0.1g |
| Saturated Fat | <0.1g0% | 7.2g36% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 70mg23% | <0.1mg |
| Carbohydrates | 3.9g1% | 1.8g1% | +2.0g |
| Dietary Fiber | 2.1g8% | 0g0% | +2.1g |
| Sugars | 1.9g | 0g | +1.9g |
| ✨Vitamins | |||
| Vitamin A | 38mcg4% | 0mcg0% | +38mcg |
| Vitamin C | 5.6mg6% | 0mg0% | +5.6mg |
| Vitamin D | 0mcg0% | 0.70mcg3% | <0.1mcg |
| Vitamin E | 1.1mg8% | 0.27mg2% | +0.86mg |
| Vitamin K | 42mcg35% | 0mcg0% | +42mcg |
| Vitamin B6 | <0.1mg5% | 0.26mg15% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0.95mcg40% | <0.1mcg |
| Folate | 52mcg13% | 1.0mcg0% | +51mcg |
| Thiamin (B1) | 0.14mg12% | 0.71mg59% | <0.1mg |
| Riboflavin (B2) | 0.14mg11% | 0.19mg15% | <0.1mg |
| Niacin (B3) | 0.98mg6% | 4.2mg26% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 1240mg54% | <0.1mg |
| Calcium | 24mg2% | 10mg1% | +14mg |
| Iron | 2.1mg12% | 0.79mg4% | +1.4mg |
| Potassium | 202mg4% | 311mg7% | <0.1mg |
| Phosphorus | 52mg4% | 157mg13% | <0.1mg |
| Magnesium | 14mg3% | 16mg4% | <0.1mg |
| Zinc | 0.54mg5% | 1.9mg17% | <0.1mg |
| Copper | 0.19mg21% | <0.1mg9% | +0.11mg |
| Manganese | 0.16mg7% | <0.1mg1% | +0.13mg |
| Selenium | 2.3mcg4% | 20mcg36% | <0.1mcg |
🔬Nutritional Analysis
Calories: Asparagus Raw is significantly lower in calories at just 20 kcal per 100g compared to 263 kcal for Ham Minced — that's 1215% fewer calories, making Asparagus Raw the better choice for calorie-conscious diets.
Protein: Ham Minced provides more protein with 16.3g 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 20.7g. Asparagus Raw has less saturated fat (0.04g vs 7.18g).
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 D (Ham Minced: 0.7mcg vs 0mcg).
Key Minerals: Notable mineral differences include Sodium (Ham Minced: 1240mg vs 2mg), Selenium (Ham Minced: 20mcg vs 2.3mcg), Manganese (Asparagus Raw: 0.158mg vs 0.031mg).
Diet Suitability: Both fit a low-carb or keto diet. Asparagus Raw fits a low-fat diet. Asparagus Raw fits a low-sodium diet.