Asparagus (Raw)vsSweet Potato (Raw)
Asparagus (Raw) has 20 calories and 2.2g protein per 100g. Sweet Potato (Raw) has 86 calories and 1.6g 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 Sweet Potato (Raw)
Go with Asparagus (Raw) at just 20 kcal per 100g — 77% fewer calories.
Asparagus (Raw) has both iron (2.1mg) and vitamin C (5.6mg) — vitamin C can boost iron absorption by up to 6x.
Sweet Potato (Raw) with 20.1g of carbs per 100g provides fast-acting energy — great before a workout.
Asparagus (Raw) delivers 5.6mg 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 | Sweet Potato Raw Unprepared Includes | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 20kcal1% | 86kcal4% | <0.1kcal |
| Protein | 2.2g4% | 1.6g3% | +0.63g |
| Total Fat | 0.12g0% | <0.1g0% | +<0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 3.9g1% | 20g7% | <0.1g |
| Dietary Fiber | 2.1g8% | 3.0g11% | <0.1g |
| Sugars | 1.9g | 4.2g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 38mcg4% | 709mcg79% | <0.1mcg |
| Vitamin C | 5.6mg6% | 2.4mg3% | +3.2mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 1.1mg8% | 0.26mg2% | +0.87mg |
| Vitamin K | 42mcg35% | 1.8mcg2% | +40mcg |
| Vitamin B6 | <0.1mg5% | 0.21mg12% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 52mcg13% | 11mcg3% | +41mcg |
| Thiamin (B1) | 0.14mg12% | <0.1mg7% | +<0.1mg |
| Riboflavin (B2) | 0.14mg11% | <0.1mg5% | +<0.1mg |
| Niacin (B3) | 0.98mg6% | 0.56mg3% | +0.42mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 55mg2% | <0.1mg |
| Calcium | 24mg2% | 30mg2% | <0.1mg |
| Iron | 2.1mg12% | 0.61mg3% | +1.5mg |
| Potassium | 202mg4% | 337mg7% | <0.1mg |
| Phosphorus | 52mg4% | 47mg4% | +5.0mg |
| Magnesium | 14mg3% | 25mg6% | <0.1mg |
| Zinc | 0.54mg5% | 0.30mg3% | +0.24mg |
| Copper | 0.19mg21% | 0.15mg17% | +<0.1mg |
| Manganese | 0.16mg7% | 0.26mg11% | <0.1mg |
| Selenium | 2.3mcg4% | 0.60mcg1% | +1.7mcg |
🔬Nutritional Analysis
Calories: Asparagus (Raw) is significantly lower in calories at just 20 kcal per 100g compared to 86 kcal for Sweet Potato (Raw) — that's 330% 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 Sweet Potato (Raw) providing 1.57g per 100g.
Fat: Sweet Potato (Raw) is the leaner option with 0.05g of total fat per 100g compared to 0.12g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Asparagus (Raw): 41.6mcg vs 1.8mcg), Vitamin A (Sweet Potato (Raw): 709mcg vs 38mcg), Folate (Asparagus (Raw): 52mcg vs 11mcg). 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 (Sweet Potato (Raw): 55mg vs 2mg), Selenium (Asparagus (Raw): 2.3mcg vs 0.6mcg), Iron (Asparagus (Raw): 2.14mg vs 0.61mg). 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.
🔗Related Comparisons
More with Asparagus
More with Sweet Potato
❓Frequently Asked Questions
- Which has more protein, Asparagus (Raw) or Sweet Potato (Raw)?
- Asparagus (Raw) has more protein with 2.2g per 100g compared to 1.57g for Sweet Potato (Raw).
- Which is lower in calories, Asparagus (Raw) or Sweet Potato (Raw)?
- Asparagus (Raw) is lower in calories with 20 kcal per 100g versus 86 kcal.
- Is Asparagus (Raw) or Sweet Potato (Raw) healthier?
- It depends on your goals. Asparagus (Raw) has 20 calories and 2.2g protein per 100g, while Sweet Potato (Raw) has 86 calories and 1.57g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Asparagus (Raw) or Sweet Potato (Raw)?
- Sweet Potato (Raw) is leaner with 0.05g of fat per 100g compared to 0.12g.
- Which has more fiber, Asparagus (Raw) or Sweet Potato (Raw)?
- Sweet Potato (Raw) has more fiber with 3g per 100g compared to 2.1g.