Asparagus (Raw)vsSquash Winter (Raw)
Asparagus (Raw) has 20 calories and 2.2g protein per 100g. Squash Winter (Raw) has 45 calories and 1.0g 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 Squash Winter (Raw)
Go with Asparagus (Raw) at just 20 kcal per 100g — 56% fewer calories.
Asparagus (Raw) has both iron (2.1mg) and vitamin C (5.6mg) — vitamin C can boost iron absorption by up to 6x.
Squash Winter (Raw) delivers 21mg of vitamin C per 100g — great for immune function and skin health.
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 | Squash Winter Butternut | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 20kcal1% | 45kcal2% | <0.1kcal |
| Protein | 2.2g4% | 1.0g2% | +1.2g |
| 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% | 12g4% | <0.1g |
| Dietary Fiber | 2.1g8% | 2.0g7% | +0.10g |
| Sugars | 1.9g | 2.2g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 38mcg4% | 532mcg59% | <0.1mcg |
| Vitamin C | 5.6mg6% | 21mg23% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 1.1mg8% | 1.4mg10% | <0.1mg |
| Vitamin K | 42mcg35% | 1.1mcg1% | +41mcg |
| Vitamin B6 | <0.1mg5% | 0.15mg9% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 52mcg13% | 27mcg7% | +25mcg |
| Thiamin (B1) | 0.14mg12% | 0.10mg8% | +<0.1mg |
| Riboflavin (B2) | 0.14mg11% | <0.1mg2% | +0.12mg |
| Niacin (B3) | 0.98mg6% | 1.2mg8% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 4.0mg0% | <0.1mg |
| Calcium | 24mg2% | 48mg4% | <0.1mg |
| Iron | 2.1mg12% | 0.70mg4% | +1.4mg |
| Potassium | 202mg4% | 352mg7% | <0.1mg |
| Phosphorus | 52mg4% | 33mg3% | +19mg |
| Magnesium | 14mg3% | 34mg8% | <0.1mg |
| Zinc | 0.54mg5% | 0.15mg1% | +0.39mg |
| Copper | 0.19mg21% | <0.1mg8% | +0.12mg |
| Manganese | 0.16mg7% | 0.20mg9% | <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 45 kcal for Squash Winter (Raw) — that's 125% fewer calories, making Asparagus (Raw) the better choice for calorie-conscious diets.
Protein: Asparagus (Raw) provides more protein with 2.2g versus 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 Squash Winter (Raw) has 0.1g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Asparagus (Raw): 41.6mcg vs 1.1mcg), Vitamin A (Squash Winter (Raw): 532mcg vs 38mcg), Riboflavin (B2) (Asparagus (Raw): 0.141mg vs 0.02mg).
Key Minerals: Notable mineral differences include Selenium (Asparagus (Raw): 2.3mcg vs 0.5mcg), Zinc (Asparagus (Raw): 0.54mg vs 0.15mg), Iron (Asparagus (Raw): 2.14mg vs 0.7mg).
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 Squash Winter (Raw)?
- Asparagus (Raw) has more protein with 2.2g per 100g compared to 1g for Squash Winter (Raw).
- Which is lower in calories, Asparagus (Raw) or Squash Winter (Raw)?
- Asparagus (Raw) is lower in calories with 20 kcal per 100g versus 45 kcal.
- Is Asparagus (Raw) or Squash Winter (Raw) healthier?
- It depends on your goals. Asparagus (Raw) has 20 calories and 2.2g protein per 100g, while Squash Winter (Raw) has 45 calories and 1g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Asparagus (Raw) or Squash Winter (Raw)?
- Squash Winter (Raw) is leaner with 0.1g of fat per 100g compared to 0.12g.
- Which has more fiber, Asparagus (Raw) or Squash Winter (Raw)?
- Asparagus (Raw) has more fiber with 2.1g per 100g compared to 2g.