Asparagus (Raw)vsCos Or Romaine Lettuce (Raw)
Asparagus (Raw) has 20 calories and 2.2g protein per 100g. Cos Or Romaine Lettuce (Raw) has 17 calories and 1.2g protein per 100g Asparagus (Raw) has more protein, Cos Or Romaine Lettuce (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Asparagus (Raw) vs Cos Or Romaine Lettuce (Raw)
Asparagus (Raw) has both iron (2.1mg) and vitamin C (5.6mg) — vitamin C can boost iron absorption by up to 6x.
Cos Or Romaine Lettuce (Raw) provides 253mg of potassium per 100g — important for muscle function and hydration.
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 | Lettuce Cos Or Romaine | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 20kcal1% | 17kcal1% | +3.0kcal |
| Protein | 2.2g4% | 1.2g2% | +0.96g |
| Total Fat | 0.12g0% | 0.26g0% | <0.1g |
| Saturated Fat | <0.1g0% | — | — |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | — | — |
| Carbohydrates | 3.9g1% | 3.2g1% | +0.64g |
| Dietary Fiber | 2.1g8% | 1.8g6% | +0.30g |
| Sugars | 1.9g | — | — |
| ✨Vitamins | |||
| Vitamin A | 38mcg4% | 436mcg48% | <0.1mcg |
| Vitamin C | 5.6mg6% | 4.6mg5% | +1.0mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 1.1mg8% | 0.14mg1% | +0.99mg |
| Vitamin K | 42mcg35% | 102mcg85% | <0.1mcg |
| Vitamin B6 | <0.1mg5% | <0.1mg5% | +<0.1mg |
| Vitamin B12 | 0mcg0% | — | — |
| Folate | 52mcg13% | 50mcg13% | +2.0mcg |
| Thiamin (B1) | 0.14mg12% | <0.1mg7% | +<0.1mg |
| Riboflavin (B2) | 0.14mg11% | <0.1mg6% | +<0.1mg |
| Niacin (B3) | 0.98mg6% | 0.32mg2% | +0.66mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | — | — |
| Calcium | 24mg2% | 35mg3% | <0.1mg |
| Iron | 2.1mg12% | 0.95mg5% | +1.2mg |
| Potassium | 202mg4% | 253mg5% | <0.1mg |
| Phosphorus | 52mg4% | 30mg2% | +22mg |
| Magnesium | 14mg3% | 14mg3% | +0.30mg |
| Zinc | 0.54mg5% | 0.25mg2% | +0.29mg |
| Copper | 0.19mg21% | <0.1mg5% | +0.14mg |
| Manganese | 0.16mg7% | 0.13mg6% | +<0.1mg |
| Selenium | 2.3mcg4% | 0.40mcg1% | +1.9mcg |
🔬Nutritional Analysis
Calories: Cos Or Romaine Lettuce (Raw) is moderately lower in calories than Asparagus (Raw), containing 17 kcal compared to 20 kcal per 100g (18% fewer calories).
Protein: Both are similar in protein content, with Asparagus (Raw) providing 2.2g and Cos Or Romaine Lettuce (Raw) providing 1.24g per 100g.
Fat: Asparagus (Raw) is the leaner option with 0.12g of total fat per 100g compared to 0.26g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Cos Or Romaine Lettuce (Raw): 436mcg vs 38mcg), Vitamin E (Asparagus (Raw): 1.13mg vs 0.14mg), Niacin (B3) (Asparagus (Raw): 0.978mg vs 0.323mg).
Key Minerals: Notable mineral differences include Selenium (Asparagus (Raw): 2.3mcg vs 0.4mcg), Copper (Asparagus (Raw): 0.189mg vs 0.048mg), Iron (Asparagus (Raw): 2.14mg vs 0.95mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a low-fat diet. Asparagus (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Asparagus (Raw) or Cos Or Romaine Lettuce (Raw)?
- Asparagus (Raw) has more protein with 2.2g per 100g compared to 1.24g for Cos Or Romaine Lettuce (Raw).
- Which is lower in calories, Asparagus (Raw) or Cos Or Romaine Lettuce (Raw)?
- Cos Or Romaine Lettuce (Raw) is lower in calories with 17 kcal per 100g versus 20 kcal.
- Is Asparagus (Raw) or Cos Or Romaine Lettuce (Raw) healthier?
- It depends on your goals. Asparagus (Raw) has 20 calories and 2.2g protein per 100g, while Cos Or Romaine Lettuce (Raw) has 17 calories and 1.24g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Asparagus (Raw) or Cos Or Romaine Lettuce (Raw)?
- Asparagus (Raw) is leaner with 0.12g of fat per 100g compared to 0.26g.
- Which has more fiber, Asparagus (Raw) or Cos Or Romaine Lettuce (Raw)?
- Asparagus (Raw) has more fiber with 2.1g per 100g compared to 1.8g.