Which has more protein, Asparagus (Raw) or Tomatoes Red (Raw)?

Asparagus (Raw) has more protein with 2.2g per 100g compared to 0.88g for Tomatoes Red (Raw).

Which is lower in calories, Asparagus (Raw) or Tomatoes Red (Raw)?

Tomatoes Red (Raw) is lower in calories with 18 kcal per 100g versus 20 kcal.

Is Asparagus (Raw) or Tomatoes Red (Raw) healthier?

It depends on your goals. Asparagus (Raw) has 20 calories and 2.2g protein per 100g, while Tomatoes Red (Raw) has 18 calories and 0.88g protein. Compare their full nutrition profiles to decide which fits your diet.

Which has less fat, Asparagus (Raw) or Tomatoes Red (Raw)?

Asparagus (Raw) is leaner with 0.12g of fat per 100g compared to 0.2g.

Which has more fiber, Asparagus (Raw) or Tomatoes Red (Raw)?

Asparagus (Raw) has more fiber with 2.1g per 100g compared to 1.2g.

Asparagus (Raw)vsTomatoes Red (Raw)

Asparagus (Raw) has more protein, Tomatoes Red (Raw) is lower in calories, while Asparagus (Raw) is leaner.

Asparagus (Raw) has 20 calories and 2.2g protein per 100g. Tomatoes Red (Raw) has 18 calories and 0.88g protein per 100g Asparagus (Raw) has more protein, Tomatoes Red (Raw) is lower in calories.

🥬

Asparagus (Raw)Vegetables and Vegetable Products

kcal/100g

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Tomatoes Red (Raw)Vegetables and Vegetable Products

kcal/100g

🎯When to Eat What

Goal-based picks for Asparagus (Raw) vs Tomatoes Red (Raw)

🫄Staying full longer

Asparagus (Raw) will keep you satisfied longer with 2.1g fiber — fat and protein slow digestion while fiber adds bulk.

🔄Iron absorption

Asparagus (Raw) has both iron (2.1mg) and vitamin C (5.6mg) — vitamin C can boost iron absorption by up to 6x.

🛡️Immune support

Tomatoes Red (Raw) delivers 13.7mg of vitamin C per 100g — great for immune function and skin health.

🩸Iron intake

Asparagus (Raw) has 2.1mg of iron per 100g — important for energy and preventing anemia.

🔥Calorie Breakdown

Asparagus (Raw)

20kcal

Protein35%

Carbs61%

Fat4%

Tomatoes Red (Raw)

18kcal

Protein17%

Carbs75%

Fat8%

💪Macronutrient Comparison

Asparagus (Raw)Tomatoes Red (Raw)

Protein✓ Asparagus (Raw)

2.2g

0.88g

Carbohydrates✓ Tomatoes Red (Raw)

3.9g

Total Fat✓ Asparagus (Raw)

0.12g

0.20g

Dietary Fiber✓ Asparagus (Raw)

2.1g

1.2g

🕸️Nutrient Profile

Asparagus (Raw)

Tomatoes Red (Raw)

Values as % of Daily Value (capped at 150%)

📊Full Nutrition Comparison

Nutrient	Asparagus Raw	Tomatoes Red Ripe Year Round Average	Diff
💪Macronutrients
Calories	20kcal1%	18kcal1%	+2.0kcal
Protein	2.2g4%	0.88g2%	+1.3g
Total Fat	0.12g0%	0.20g0%	<0.1g
Saturated Fat	<0.1g0%	<0.1g0%	+<0.1g
Trans Fat	0g	0g	—
Cholesterol	0mg0%	0mg0%	—
Carbohydrates	3.9g1%	3.9g1%	<0.1g
Dietary Fiber	2.1g8%	1.2g4%	+0.90g
Sugars	1.9g	2.6g	<0.1g
✨Vitamins
Vitamin A	38mcg4%	42mcg5%	<0.1mcg
Vitamin C	5.6mg6%	14mg15%	<0.1mg
Vitamin D	0mcg0%	0mcg0%	—
Vitamin E	1.1mg8%	0.54mg4%	+0.59mg
Vitamin K	42mcg35%	7.9mcg7%	+34mcg
Vitamin B6	<0.1mg5%	<0.1mg5%	+<0.1mg
Vitamin B12	0mcg0%	0mcg0%	—
Folate	52mcg13%	15mcg4%	+37mcg
Thiamin (B1)	0.14mg12%	<0.1mg3%	+0.11mg
Riboflavin (B2)	0.14mg11%	<0.1mg1%	+0.12mg
Niacin (B3)	0.98mg6%	0.59mg4%	+0.38mg
🔶Minerals
Sodium	2.0mg0%	5.0mg0%	<0.1mg
Calcium	24mg2%	10mg1%	+14mg
Iron	2.1mg12%	0.27mg2%	+1.9mg
Potassium	202mg4%	237mg5%	<0.1mg
Phosphorus	52mg4%	24mg2%	+28mg
Magnesium	14mg3%	11mg3%	+3.0mg
Zinc	0.54mg5%	0.17mg2%	+0.37mg
Copper	0.19mg21%	<0.1mg7%	+0.13mg
Manganese	0.16mg7%	0.11mg5%	+<0.1mg
Selenium	2.3mcg4%	0mcg0%	+2.3mcg

🔬Nutritional Analysis

Calories: Tomatoes Red (Raw) is moderately lower in calories than Asparagus (Raw), containing 18 kcal compared to 20 kcal per 100g (11% fewer calories).

Protein: Asparagus (Raw) provides more protein with 2.2g versus 0.88g 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 0.2g.

Key Vitamins: The most notable vitamin differences are in Riboflavin (B2) (Asparagus (Raw): 0.141mg vs 0.019mg), Vitamin K (Asparagus (Raw): 41.6mcg vs 7.9mcg), Thiamin (B1) (Asparagus (Raw): 0.143mg vs 0.037mg).

Key Minerals: Notable mineral differences include Selenium (Asparagus (Raw): 2.3mcg vs 0mcg), Iron (Asparagus (Raw): 2.14mg vs 0.27mg), Zinc (Asparagus (Raw): 0.54mg vs 0.17mg).

Diet Suitability: Both fit 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 Tomatoes Red (Raw)?: Asparagus (Raw) has more protein with 2.2g per 100g compared to 0.88g for Tomatoes Red (Raw).
Which is lower in calories, Asparagus (Raw) or Tomatoes Red (Raw)?: Tomatoes Red (Raw) is lower in calories with 18 kcal per 100g versus 20 kcal.
Is Asparagus (Raw) or Tomatoes Red (Raw) healthier?: It depends on your goals. Asparagus (Raw) has 20 calories and 2.2g protein per 100g, while Tomatoes Red (Raw) has 18 calories and 0.88g protein. Compare their full nutrition profiles to decide which fits your diet.
Which has less fat, Asparagus (Raw) or Tomatoes Red (Raw)?: Asparagus (Raw) is leaner with 0.12g of fat per 100g compared to 0.2g.
Which has more fiber, Asparagus (Raw) or Tomatoes Red (Raw)?: Asparagus (Raw) has more fiber with 2.1g per 100g compared to 1.2g.

Data from USDA FoodData Central. All values per 100g.