Asparagus (Raw)vsOnions (Raw)
Asparagus (Raw) has 20 calories and 2.2g protein per 100g. Onions (Raw) has 40 calories and 1.1g protein per 100g Asparagus (Raw) has more protein, Asparagus (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Asparagus (Raw) vs Onions (Raw)
Go with Asparagus (Raw) at just 20 kcal per 100g — 50% fewer calories.
Asparagus (Raw) has both iron (2.1mg) and vitamin C (5.6mg) — vitamin C can boost iron absorption by up to 6x.
Asparagus (Raw) provides 202mg 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 | Onions | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 20kcal1% | 40kcal2% | <0.1kcal |
| Protein | 2.2g4% | 1.1g2% | +1.1g |
| Total Fat | 0.12g0% | 0.10g0% | +<0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 3.9g1% | 9.3g3% | <0.1g |
| Dietary Fiber | 2.1g8% | 1.7g6% | +0.40g |
| Sugars | 1.9g | 4.2g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 38mcg4% | 0mcg0% | +38mcg |
| Vitamin C | 5.6mg6% | 7.4mg8% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 1.1mg8% | <0.1mg0% | +1.1mg |
| Vitamin K | 42mcg35% | 0.40mcg0% | +41mcg |
| Vitamin B6 | <0.1mg5% | 0.12mg7% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 52mcg13% | 19mcg5% | +33mcg |
| Thiamin (B1) | 0.14mg12% | <0.1mg4% | +<0.1mg |
| Riboflavin (B2) | 0.14mg11% | <0.1mg2% | +0.11mg |
| Niacin (B3) | 0.98mg6% | 0.12mg1% | +0.86mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 4.0mg0% | <0.1mg |
| Calcium | 24mg2% | 23mg2% | +1.0mg |
| Iron | 2.1mg12% | 0.21mg1% | +1.9mg |
| Potassium | 202mg4% | 146mg3% | +56mg |
| Phosphorus | 52mg4% | 29mg2% | +23mg |
| Magnesium | 14mg3% | 10mg2% | +4.0mg |
| Zinc | 0.54mg5% | 0.17mg2% | +0.37mg |
| Copper | 0.19mg21% | <0.1mg4% | +0.15mg |
| Manganese | 0.16mg7% | 0.13mg6% | +<0.1mg |
| Selenium | 2.3mcg4% | 0.50mcg1% | +1.8mcg |
🔬Nutritional Analysis
Calories: Asparagus (Raw) is significantly lower in calories at just 20 kcal per 100g compared to 40 kcal for Onions (Raw) — that's 100% fewer calories, making Asparagus (Raw) the better choice for calorie-conscious diets.
Protein: Asparagus (Raw) provides more protein with 2.2g versus 1.1g per 100g. In terms of protein-to-calorie efficiency, Asparagus (Raw) offers better value for building and maintaining muscle.
Fat: Both have similar fat content — Asparagus (Raw) has 0.12g and Onions (Raw) has 0.1g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Asparagus (Raw): 38mcg vs 0mcg), Vitamin K (Asparagus (Raw): 41.6mcg vs 0.4mcg), Vitamin E (Asparagus (Raw): 1.13mg vs 0.02mg).
Key Minerals: Notable mineral differences include Iron (Asparagus (Raw): 2.14mg vs 0.21mg), Copper (Asparagus (Raw): 0.189mg vs 0.039mg), Selenium (Asparagus (Raw): 2.3mcg vs 0.5mcg).
Diet Suitability: Asparagus (Raw) fits 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 Onions (Raw)?
- Asparagus (Raw) has more protein with 2.2g per 100g compared to 1.1g for Onions (Raw).
- Which is lower in calories, Asparagus (Raw) or Onions (Raw)?
- Asparagus (Raw) is lower in calories with 20 kcal per 100g versus 40 kcal.
- Is Asparagus (Raw) or Onions (Raw) healthier?
- It depends on your goals. Asparagus (Raw) has 20 calories and 2.2g protein per 100g, while Onions (Raw) has 40 calories and 1.1g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Asparagus (Raw) or Onions (Raw)?
- Onions (Raw) is leaner with 0.1g of fat per 100g compared to 0.12g.
- Which has more fiber, Asparagus (Raw) or Onions (Raw)?
- Asparagus (Raw) has more fiber with 2.1g per 100g compared to 1.7g.