Asparagus (Raw)vsPotatoes Russet (Baked)
Asparagus (Raw) has 20 calories and 2.2g protein per 100g. Potatoes Russet (Baked) has 95 calories and 2.6g protein per 100g Potatoes Russet (Baked) has more protein, Asparagus (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Asparagus (Raw) vs Potatoes Russet (Baked)
Go with Asparagus (Raw) at just 20 kcal per 100g — 79% fewer calories.
Asparagus (Raw) has both iron (2.1mg) and vitamin C (5.6mg) — vitamin C can boost iron absorption by up to 6x.
Potatoes Russet (Baked) with 21.4g of carbs per 100g provides fast-acting energy — great before a workout.
Asparagus (Raw) has only 3.9g carbs per 100g — the clear choice for low-carb diets.
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 | Potatoes Russet Flesh And Skin Baked | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 20kcal1% | 95kcal5% | <0.1kcal |
| Protein | 2.2g4% | 2.6g5% | <0.1g |
| Total Fat | 0.12g0% | 0.13g0% | <0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 3.9g1% | 21g8% | <0.1g |
| Dietary Fiber | 2.1g8% | 2.3g8% | <0.1g |
| Sugars | 1.9g | 1.1g | +0.80g |
| ✨Vitamins | |||
| Vitamin A | 38mcg4% | 1.0mcg0% | +37mcg |
| Vitamin C | 5.6mg6% | 8.3mg9% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 1.1mg8% | <0.1mg0% | +1.1mg |
| Vitamin K | 42mcg35% | 2.0mcg2% | +40mcg |
| Vitamin B6 | <0.1mg5% | 0.35mg21% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 52mcg13% | 26mcg7% | +26mcg |
| Thiamin (B1) | 0.14mg12% | <0.1mg6% | +<0.1mg |
| Riboflavin (B2) | 0.14mg11% | <0.1mg4% | +<0.1mg |
| Niacin (B3) | 0.98mg6% | 1.4mg8% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 14mg1% | <0.1mg |
| Calcium | 24mg2% | 18mg1% | +6.0mg |
| Iron | 2.1mg12% | 1.1mg6% | +1.1mg |
| Potassium | 202mg4% | 550mg12% | <0.1mg |
| Phosphorus | 52mg4% | 71mg6% | <0.1mg |
| Magnesium | 14mg3% | 30mg7% | <0.1mg |
| Zinc | 0.54mg5% | 0.35mg3% | +0.19mg |
| Copper | 0.19mg21% | 0.11mg12% | +<0.1mg |
| Manganese | 0.16mg7% | 0.23mg10% | <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 95 kcal for Potatoes Russet (Baked) — that's 375% fewer calories, making Asparagus (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Asparagus (Raw) providing 2.2g and Potatoes Russet (Baked) providing 2.63g per 100g.
Fat: Both have similar fat content — Asparagus (Raw) has 0.12g and Potatoes Russet (Baked) has 0.13g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Asparagus (Raw): 38mcg vs 1mcg), Vitamin K (Asparagus (Raw): 41.6mcg vs 2mcg), Vitamin E (Asparagus (Raw): 1.13mg vs 0.07mg). 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 Sodium (Potatoes Russet (Baked): 14mg vs 2mg), Selenium (Asparagus (Raw): 2.3mcg vs 0.5mcg), Potassium (Potatoes Russet (Baked): 550mg vs 202mg). 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.
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❓Frequently Asked Questions
- Which has more protein, Asparagus (Raw) or Potatoes Russet (Baked)?
- Potatoes Russet (Baked) has more protein with 2.63g per 100g compared to 2.2g for Asparagus (Raw).
- Which is lower in calories, Asparagus (Raw) or Potatoes Russet (Baked)?
- Asparagus (Raw) is lower in calories with 20 kcal per 100g versus 95 kcal.
- Is Asparagus (Raw) or Potatoes Russet (Baked) healthier?
- It depends on your goals. Asparagus (Raw) has 20 calories and 2.2g protein per 100g, while Potatoes Russet (Baked) has 95 calories and 2.63g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Asparagus (Raw) or Potatoes Russet (Baked)?
- Asparagus (Raw) is leaner with 0.12g of fat per 100g compared to 0.13g.
- Which has more fiber, Asparagus (Raw) or Potatoes Russet (Baked)?
- Potatoes Russet (Baked) has more fiber with 2.3g per 100g compared to 2.1g.