Asparagus (Raw)vsMushrooms White (Raw)
Asparagus (Raw) has 20 calories and 2.2g protein per 100g. Mushrooms White (Raw) has 22 calories and 3.1g protein per 100g Mushrooms White (Raw) has more protein, Asparagus (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Asparagus (Raw) vs Mushrooms White (Raw)
Asparagus (Raw) has both iron (2.1mg) and vitamin C (5.6mg) — vitamin C can boost iron absorption by up to 6x.
Mushrooms White (Raw) provides 318mg of potassium per 100g — important for muscle function and hydration.
Asparagus (Raw) delivers 5.6mg of vitamin C per 100g — great for immune function and skin health.
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 | Mushrooms White | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 20kcal1% | 22kcal1% | <0.1kcal |
| Protein | 2.2g4% | 3.1g6% | <0.1g |
| Total Fat | 0.12g0% | 0.34g0% | <0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 3.9g1% | 3.3g1% | +0.62g |
| Dietary Fiber | 2.1g8% | 1.0g4% | +1.1g |
| Sugars | 1.9g | 2.0g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 38mcg4% | 0mcg0% | +38mcg |
| Vitamin C | 5.6mg6% | 2.1mg2% | +3.5mg |
| Vitamin D | 0mcg0% | 0.20mcg1% | <0.1mcg |
| Vitamin E | 1.1mg8% | <0.1mg0% | +1.1mg |
| Vitamin K | 42mcg35% | 0mcg0% | +42mcg |
| Vitamin B6 | <0.1mg5% | 0.10mg6% | <0.1mg |
| Vitamin B12 | 0mcg0% | <0.1mcg2% | <0.1mcg |
| Folate | 52mcg13% | 17mcg4% | +35mcg |
| Thiamin (B1) | 0.14mg12% | <0.1mg7% | +<0.1mg |
| Riboflavin (B2) | 0.14mg11% | 0.40mg31% | <0.1mg |
| Niacin (B3) | 0.98mg6% | 3.6mg23% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 5.0mg0% | <0.1mg |
| Calcium | 24mg2% | 3.0mg0% | +21mg |
| Iron | 2.1mg12% | 0.50mg3% | +1.6mg |
| Potassium | 202mg4% | 318mg7% | <0.1mg |
| Phosphorus | 52mg4% | 86mg7% | <0.1mg |
| Magnesium | 14mg3% | 9.0mg2% | +5.0mg |
| Zinc | 0.54mg5% | 0.52mg5% | +<0.1mg |
| Copper | 0.19mg21% | 0.32mg35% | <0.1mg |
| Manganese | 0.16mg7% | <0.1mg2% | +0.11mg |
| Selenium | 2.3mcg4% | 9.3mcg17% | <0.1mcg |
🔬Nutritional Analysis
Calories: Asparagus (Raw) is moderately lower in calories than Mushrooms White (Raw), containing 20 kcal compared to 22 kcal per 100g (10% fewer calories).
Protein: Both are similar in protein content, with Asparagus (Raw) providing 2.2g and Mushrooms White (Raw) providing 3.09g per 100g.
Fat: Asparagus (Raw) is the leaner option with 0.12g of total fat per 100g compared to 0.34g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Asparagus (Raw): 38mcg vs 0mcg), Vitamin D (Mushrooms White (Raw): 0.2mcg vs 0mcg), Vitamin K (Asparagus (Raw): 41.6mcg vs 0mcg).
Key Minerals: Notable mineral differences include Calcium (Asparagus (Raw): 24mg vs 3mg), Iron (Asparagus (Raw): 2.14mg vs 0.5mg), Selenium (Mushrooms White (Raw): 9.3mcg vs 2.3mcg).
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 Mushrooms White (Raw)?
- Mushrooms White (Raw) has more protein with 3.09g per 100g compared to 2.2g for Asparagus (Raw).
- Which is lower in calories, Asparagus (Raw) or Mushrooms White (Raw)?
- Asparagus (Raw) is lower in calories with 20 kcal per 100g versus 22 kcal.
- Is Asparagus (Raw) or Mushrooms White (Raw) healthier?
- It depends on your goals. Asparagus (Raw) has 20 calories and 2.2g protein per 100g, while Mushrooms White (Raw) has 22 calories and 3.09g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Asparagus (Raw) or Mushrooms White (Raw)?
- Asparagus (Raw) is leaner with 0.12g of fat per 100g compared to 0.34g.
- Which has more fiber, Asparagus (Raw) or Mushrooms White (Raw)?
- Asparagus (Raw) has more fiber with 2.1g per 100g compared to 1g.