Asparagus (Raw)vsKale (Raw)
Asparagus (Raw) has 20 calories and 2.2g protein per 100g. Kale (Raw) has 35 calories and 2.9g protein per 100g Kale (Raw) has more protein, Asparagus (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Asparagus (Raw) vs Kale (Raw)
Go with Asparagus (Raw) at just 20 kcal per 100g — 43% fewer calories.
Kale (Raw) will keep you satisfied longer with 4.1g fiber — fat and protein slow digestion while fiber adds bulk.
Kale (Raw) provides 348mg of potassium per 100g — important for muscle function and hydration.
Kale (Raw) provides 254mg of calcium per 100g — a much better source for bone health.
Kale (Raw) delivers 93.4mg of vitamin C per 100g — great for immune function and skin health.
Kale (Raw) edges ahead overall with more fiber, more potassium, more vitamin C — the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Asparagus Raw | Kale Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 20kcal1% | 35kcal2% | <0.1kcal |
| Protein | 2.2g4% | 2.9g6% | <0.1g |
| Total Fat | 0.12g0% | 1.5g2% | <0.1g |
| Saturated Fat | <0.1g0% | — | — |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | — | — |
| Carbohydrates | 3.9g1% | 4.4g2% | <0.1g |
| Dietary Fiber | 2.1g8% | 4.1g15% | <0.1g |
| Sugars | 1.9g | — | — |
| ✨Vitamins | |||
| Vitamin A | 38mcg4% | 241mcg27% | <0.1mcg |
| Vitamin C | 5.6mg6% | 93mg104% | <0.1mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 1.1mg8% | 0.66mg4% | +0.47mg |
| Vitamin K | 42mcg35% | 390mcg325% | <0.1mcg |
| Vitamin B6 | <0.1mg5% | 0.15mg9% | <0.1mg |
| Vitamin B12 | 0mcg0% | — | — |
| Folate | 52mcg13% | 62mcg16% | <0.1mcg |
| Thiamin (B1) | 0.14mg12% | 0.11mg9% | +<0.1mg |
| Riboflavin (B2) | 0.14mg11% | 0.35mg27% | <0.1mg |
| Niacin (B3) | 0.98mg6% | 1.2mg7% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 53mg2% | <0.1mg |
| Calcium | 24mg2% | 254mg20% | <0.1mg |
| Iron | 2.1mg12% | 1.6mg9% | +0.54mg |
| Potassium | 202mg4% | 348mg7% | <0.1mg |
| Phosphorus | 52mg4% | 55mg4% | <0.1mg |
| Magnesium | 14mg3% | 33mg8% | <0.1mg |
| Zinc | 0.54mg5% | 0.39mg4% | +0.15mg |
| Copper | 0.19mg21% | <0.1mg6% | +0.14mg |
| Manganese | 0.16mg7% | 0.92mg40% | <0.1mg |
| Selenium | 2.3mcg4% | — | — |
🔬Nutritional Analysis
Calories: Asparagus (Raw) is significantly lower in calories at just 20 kcal per 100g compared to 35 kcal for Kale (Raw) — that's 75% fewer calories, making Asparagus (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Asparagus (Raw) providing 2.2g and Kale (Raw) providing 2.92g per 100g.
Fat: Asparagus (Raw) is the leaner option with 0.12g of total fat per 100g compared to 1.49g.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Kale (Raw): 93.4mg vs 5.6mg), Vitamin K (Kale (Raw): 390mcg vs 41.6mcg), Vitamin A (Kale (Raw): 241mcg vs 38mcg).
Key Minerals: Notable mineral differences include Sodium (Kale (Raw): 53mg vs 2mg), Calcium (Kale (Raw): 254mg vs 24mg), Manganese (Kale (Raw): 0.92mg vs 0.158mg).
Diet Suitability: Both fit 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 Kale (Raw)?
- Kale (Raw) has more protein with 2.92g per 100g compared to 2.2g for Asparagus (Raw).
- Which is lower in calories, Asparagus (Raw) or Kale (Raw)?
- Asparagus (Raw) is lower in calories with 20 kcal per 100g versus 35 kcal.
- Is Asparagus (Raw) or Kale (Raw) healthier?
- It depends on your goals. Asparagus (Raw) has 20 calories and 2.2g protein per 100g, while Kale (Raw) has 35 calories and 2.92g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Asparagus (Raw) or Kale (Raw)?
- Asparagus (Raw) is leaner with 0.12g of fat per 100g compared to 1.49g.
- Which has more fiber, Asparagus (Raw) or Kale (Raw)?
- Kale (Raw) has more fiber with 4.1g per 100g compared to 2.1g.