Asparagus (Raw)vsSquash Summer (Raw)
Asparagus (Raw) has 20 calories and 2.2g protein per 100g. Squash Summer (Raw) has 17 calories and 1.2g protein per 100g Asparagus (Raw) has more protein, Squash Summer (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Asparagus (Raw) vs Squash Summer (Raw)
Asparagus (Raw) will keep you satisfied longer with 2.1g fiber — 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) is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
Squash Summer (Raw) provides 261mg of potassium per 100g — important for muscle function and hydration.
Squash Summer (Raw) delivers 17.9mg 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 | Squash Summer Zucchini Includes Skin Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 20kcal1% | 17kcal1% | +3.0kcal |
| Protein | 2.2g4% | 1.2g2% | +0.99g |
| Total Fat | 0.12g0% | 0.32g0% | <0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 3.9g1% | 3.1g1% | +0.77g |
| Dietary Fiber | 2.1g8% | 1.0g4% | +1.1g |
| Sugars | 1.9g | 2.5g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 38mcg4% | 10mcg1% | +28mcg |
| Vitamin C | 5.6mg6% | 18mg20% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 1.1mg8% | 0.12mg1% | +1.0mg |
| Vitamin K | 42mcg35% | 4.3mcg4% | +37mcg |
| Vitamin B6 | <0.1mg5% | 0.16mg10% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 52mcg13% | 24mcg6% | +28mcg |
| Thiamin (B1) | 0.14mg12% | <0.1mg4% | +<0.1mg |
| Riboflavin (B2) | 0.14mg11% | <0.1mg7% | +<0.1mg |
| Niacin (B3) | 0.98mg6% | 0.45mg3% | +0.53mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 8.0mg0% | <0.1mg |
| Calcium | 24mg2% | 16mg1% | +8.0mg |
| Iron | 2.1mg12% | 0.37mg2% | +1.8mg |
| Potassium | 202mg4% | 261mg6% | <0.1mg |
| Phosphorus | 52mg4% | 38mg3% | +14mg |
| Magnesium | 14mg3% | 18mg4% | <0.1mg |
| Zinc | 0.54mg5% | 0.32mg3% | +0.22mg |
| Copper | 0.19mg21% | <0.1mg6% | +0.14mg |
| Manganese | 0.16mg7% | 0.18mg8% | <0.1mg |
| Selenium | 2.3mcg4% | 0.20mcg0% | +2.1mcg |
🔬Nutritional Analysis
Calories: Squash Summer (Raw) is moderately lower in calories than Asparagus (Raw), containing 17 kcal compared to 20 kcal per 100g (18% fewer calories).
Protein: Both are similar in protein content, with Asparagus (Raw) providing 2.2g and Squash Summer (Raw) providing 1.21g per 100g.
Fat: Asparagus (Raw) is the leaner option with 0.12g of total fat per 100g compared to 0.32g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Asparagus (Raw): 41.6mcg vs 4.3mcg), Vitamin E (Asparagus (Raw): 1.13mg vs 0.12mg), Vitamin A (Asparagus (Raw): 38mcg vs 10mcg).
Key Minerals: Notable mineral differences include Selenium (Asparagus (Raw): 2.3mcg vs 0.2mcg), Iron (Asparagus (Raw): 2.14mg vs 0.37mg), Sodium (Squash Summer (Raw): 8mg vs 2mg).
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 Squash Summer (Raw)?
- Asparagus (Raw) has more protein with 2.2g per 100g compared to 1.21g for Squash Summer (Raw).
- Which is lower in calories, Asparagus (Raw) or Squash Summer (Raw)?
- Squash Summer (Raw) is lower in calories with 17 kcal per 100g versus 20 kcal.
- Is Asparagus (Raw) or Squash Summer (Raw) healthier?
- It depends on your goals. Asparagus (Raw) has 20 calories and 2.2g protein per 100g, while Squash Summer (Raw) has 17 calories and 1.21g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Asparagus (Raw) or Squash Summer (Raw)?
- Asparagus (Raw) is leaner with 0.12g of fat per 100g compared to 0.32g.
- Which has more fiber, Asparagus (Raw) or Squash Summer (Raw)?
- Asparagus (Raw) has more fiber with 2.1g per 100g compared to 1g.