Asparagus (Raw)vsPeas Green (Raw)
Asparagus (Raw) has 20 calories and 2.2g protein per 100g. Peas Green (Raw) has 81 calories and 5.4g protein per 100g Peas Green (Raw) has more protein, Asparagus (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Asparagus (Raw) vs Peas Green (Raw)
Go with Asparagus (Raw) at just 20 kcal per 100g — 75% fewer calories.
Peas Green (Raw) will keep you satisfied longer with 5.7g fiber, 5.4g protein — fat and protein slow digestion while fiber adds bulk.
Asparagus (Raw) has both iron (2.1mg) and vitamin C (5.6mg) — vitamin C can boost iron absorption by up to 6x.
Asparagus (Raw) packs 2.2g of protein per 100g (44% of calories from protein) — the better pick for muscle growth and recovery.
Peas Green (Raw) is the heart-friendlier option with more fiber, more potassium.
Peas Green (Raw) delivers 40mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Asparagus Raw | Peas Green | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 20kcal1% | 81kcal4% | <0.1kcal |
| Protein | 2.2g4% | 5.4g11% | <0.1g |
| Total Fat | 0.12g0% | 0.40g1% | <0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 3.9g1% | 14g5% | <0.1g |
| Dietary Fiber | 2.1g8% | 5.7g20% | <0.1g |
| Sugars | 1.9g | 5.7g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 38mcg4% | 38mcg4% | — |
| Vitamin C | 5.6mg6% | 40mg44% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 1.1mg8% | 0.13mg1% | +1.00mg |
| Vitamin K | 42mcg35% | 25mcg21% | +17mcg |
| Vitamin B6 | <0.1mg5% | 0.17mg10% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 52mcg13% | 65mcg16% | <0.1mcg |
| Thiamin (B1) | 0.14mg12% | 0.27mg22% | <0.1mg |
| Riboflavin (B2) | 0.14mg11% | 0.13mg10% | +<0.1mg |
| Niacin (B3) | 0.98mg6% | 2.1mg13% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 5.0mg0% | <0.1mg |
| Calcium | 24mg2% | 25mg2% | <0.1mg |
| Iron | 2.1mg12% | 1.5mg8% | +0.67mg |
| Potassium | 202mg4% | 244mg5% | <0.1mg |
| Phosphorus | 52mg4% | 108mg9% | <0.1mg |
| Magnesium | 14mg3% | 33mg8% | <0.1mg |
| Zinc | 0.54mg5% | 1.2mg11% | <0.1mg |
| Copper | 0.19mg21% | 0.18mg20% | +<0.1mg |
| Manganese | 0.16mg7% | 0.41mg18% | <0.1mg |
| Selenium | 2.3mcg4% | 1.8mcg3% | +0.50mcg |
🔬Nutritional Analysis
Calories: Asparagus (Raw) is significantly lower in calories at just 20 kcal per 100g compared to 81 kcal for Peas Green (Raw) — that's 305% fewer calories, making Asparagus (Raw) the better choice for calorie-conscious diets.
Protein: Peas Green (Raw) has more protein per 100g (5.42g vs 2.2g), but Asparagus (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Peas Green (Raw) has more fat (0.4g vs 0.12g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin E (Asparagus (Raw): 1.13mg vs 0.13mg), Vitamin C (Peas Green (Raw): 40mg vs 5.6mg), Niacin (B3) (Peas Green (Raw): 2.09mg vs 0.978mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Manganese (Peas Green (Raw): 0.41mg vs 0.158mg), Sodium (Peas Green (Raw): 5mg vs 2mg), Magnesium (Peas Green (Raw): 33mg vs 14mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Asparagus (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet. Peas Green (Raw) fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Asparagus (Raw) or Peas Green (Raw)?
- Peas Green (Raw) has more protein with 5.42g per 100g compared to 2.2g for Asparagus (Raw).
- Which is lower in calories, Asparagus (Raw) or Peas Green (Raw)?
- Asparagus (Raw) is lower in calories with 20 kcal per 100g versus 81 kcal.
- Is Asparagus (Raw) or Peas Green (Raw) healthier?
- It depends on your goals. Asparagus (Raw) has 20 calories and 2.2g protein per 100g, while Peas Green (Raw) has 81 calories and 5.42g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Asparagus (Raw) or Peas Green (Raw)?
- Asparagus (Raw) is leaner with 0.12g of fat per 100g compared to 0.4g.
- Which has more fiber, Asparagus (Raw) or Peas Green (Raw)?
- Peas Green (Raw) has more fiber with 5.7g per 100g compared to 2.1g.