Asparagus (Raw)vsPeppers Sweet (Raw)
Asparagus (Raw) has 20 calories and 2.2g protein per 100g. Peppers Sweet (Raw) has 26 calories and 0.99g 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 Peppers Sweet (Raw)
Go with Asparagus (Raw) at just 20 kcal per 100g — 23% fewer calories.
Asparagus (Raw) has both iron (2.1mg) and vitamin C (5.6mg) — vitamin C can boost iron absorption by up to 6x.
Peppers Sweet (Raw) delivers 128mg 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 | Peppers Sweet Red | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 20kcal1% | 26kcal1% | <0.1kcal |
| Protein | 2.2g4% | 0.99g2% | +1.2g |
| Total Fat | 0.12g0% | 0.30g0% | <0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 3.9g1% | 6.0g2% | <0.1g |
| Dietary Fiber | 2.1g8% | 2.1g8% | — |
| Sugars | 1.9g | 4.2g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 38mcg4% | 157mcg17% | <0.1mcg |
| Vitamin C | 5.6mg6% | 128mg142% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 1.1mg8% | 1.6mg11% | <0.1mg |
| Vitamin K | 42mcg35% | 4.9mcg4% | +37mcg |
| Vitamin B6 | <0.1mg5% | 0.29mg17% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 52mcg13% | 46mcg12% | +6.0mcg |
| Thiamin (B1) | 0.14mg12% | <0.1mg5% | +<0.1mg |
| Riboflavin (B2) | 0.14mg11% | <0.1mg7% | +<0.1mg |
| Niacin (B3) | 0.98mg6% | 0.98mg6% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 4.0mg0% | <0.1mg |
| Calcium | 24mg2% | 7.0mg1% | +17mg |
| Iron | 2.1mg12% | 0.43mg2% | +1.7mg |
| Potassium | 202mg4% | 211mg4% | <0.1mg |
| Phosphorus | 52mg4% | 26mg2% | +26mg |
| Magnesium | 14mg3% | 12mg3% | +2.0mg |
| Zinc | 0.54mg5% | 0.25mg2% | +0.29mg |
| Copper | 0.19mg21% | <0.1mg2% | +0.17mg |
| Manganese | 0.16mg7% | 0.11mg5% | +<0.1mg |
| Selenium | 2.3mcg4% | 0.10mcg0% | +2.2mcg |
🔬Nutritional Analysis
Calories: Asparagus (Raw) is significantly lower in calories at just 20 kcal per 100g compared to 26 kcal for Peppers Sweet (Raw) — that's 30% fewer calories, making Asparagus (Raw) the better choice for calorie-conscious diets.
Protein: Asparagus (Raw) provides more protein with 2.2g versus 0.99g per 100g. In terms of protein-to-calorie efficiency, Asparagus (Raw) offers better value for building and maintaining muscle.
Fat: Asparagus (Raw) is the leaner option with 0.12g of total fat per 100g compared to 0.3g.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Peppers Sweet (Raw): 128mg vs 5.6mg), Vitamin K (Asparagus (Raw): 41.6mcg vs 4.9mcg), Vitamin A (Peppers Sweet (Raw): 157mcg vs 38mcg).
Key Minerals: Notable mineral differences include Selenium (Asparagus (Raw): 2.3mcg vs 0.1mcg), Copper (Asparagus (Raw): 0.189mg vs 0.017mg), Iron (Asparagus (Raw): 2.14mg vs 0.43mg).
Diet Suitability: Asparagus (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.
🔗Related Comparisons
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❓Frequently Asked Questions
- Which has more protein, Asparagus (Raw) or Peppers Sweet (Raw)?
- Asparagus (Raw) has more protein with 2.2g per 100g compared to 0.99g for Peppers Sweet (Raw).
- Which is lower in calories, Asparagus (Raw) or Peppers Sweet (Raw)?
- Asparagus (Raw) is lower in calories with 20 kcal per 100g versus 26 kcal.
- Is Asparagus (Raw) or Peppers Sweet (Raw) healthier?
- It depends on your goals. Asparagus (Raw) has 20 calories and 2.2g protein per 100g, while Peppers Sweet (Raw) has 26 calories and 0.99g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Asparagus (Raw) or Peppers Sweet (Raw)?
- Asparagus (Raw) is leaner with 0.12g of fat per 100g compared to 0.3g.
- Which has more fiber, Asparagus (Raw) or Peppers Sweet (Raw)?
- Peppers Sweet (Raw) has more fiber with 2.1g per 100g compared to 2.1g.