Asparagus RawvsTurkey Breast Sliced Prepackaged
🎯When to Eat What
Goal-based picks for Asparagus Raw vs Turkey Breast Sliced Prepackaged
Go with Asparagus Raw at just 20 kcal per 100g — 81% fewer calories.
Turkey Breast Sliced Prepackaged will keep you satisfied longer with 14.8g protein, 3.77g fat — fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Asparagus Raw has both iron (2.14mg) and vitamin C (6mg) — vitamin C can boost iron absorption by up to 6x, making this a naturally efficient pairing.
Turkey Breast Sliced Prepackaged packs 14.8g of protein per 100g (56% of calories from protein) — the better pick for muscle growth and recovery.
Asparagus Raw is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
Turkey Breast Sliced Prepackaged provides 371mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Asparagus Raw | Turkey Breast Sliced Prepackaged | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 20kcal1% | 106kcal5% | <0.1kcal |
| Protein | 2.2g4% | 15g30% | <0.1g |
| Total Fat | 0.12g0% | 3.8g5% | <0.1g |
| Saturated Fat | <0.1g0% | 0.91g5% | <0.1g |
| Trans Fat | 0g | <0.1g | <0.1g |
| Cholesterol | 0mg0% | 49mg16% | <0.1mg |
| Carbohydrates | 3.9g1% | 2.2g1% | +1.7g |
| Dietary Fiber | 2.1g8% | 0g0% | +2.1g |
| Sugars | 1.9g | 0.91g | +0.97g |
| ✨Vitamins | |||
| Vitamin A | 38mcg4% | 0mcg0% | +38mcg |
| Vitamin C | 5.6mg6% | 0mg0% | +5.6mg |
| Vitamin D | 0mcg0% | 0.20mcg1% | <0.1mcg |
| Vitamin E | 1.1mg8% | 0.13mg1% | +1.00mg |
| Vitamin K | 42mcg35% | 0mcg0% | +42mcg |
| Vitamin B6 | <0.1mg5% | 0.41mg24% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0.37mcg15% | <0.1mcg |
| Folate | 52mcg13% | 4.0mcg1% | +48mcg |
| Thiamin (B1) | 0.14mg12% | <0.1mg3% | +0.10mg |
| Riboflavin (B2) | 0.14mg11% | 0.14mg11% | <0.1mg |
| Niacin (B3) | 0.98mg6% | 7.2mg45% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 898mg39% | <0.1mg |
| Calcium | 24mg2% | 14mg1% | +10mg |
| Iron | 2.1mg12% | 0.42mg2% | +1.7mg |
| Potassium | 202mg4% | 371mg8% | <0.1mg |
| Phosphorus | 52mg4% | 249mg20% | <0.1mg |
| Magnesium | 14mg3% | 19mg5% | <0.1mg |
| Zinc | 0.54mg5% | 0.94mg9% | <0.1mg |
| Copper | 0.19mg21% | <0.1mg3% | +0.17mg |
| Manganese | 0.16mg7% | <0.1mg1% | +0.14mg |
| Selenium | 2.3mcg4% | 13mcg24% | <0.1mcg |
🔬Nutritional Analysis
Calories: Asparagus Raw is significantly lower in calories at just 20 kcal per 100g compared to 106 kcal for Turkey Breast Sliced Prepackaged — that's 430% fewer calories, making Asparagus Raw the better choice for calorie-conscious diets.
Protein: Turkey Breast Sliced Prepackaged provides more protein with 14.8g versus 2.2g per 100g. In terms of protein-to-calorie efficiency, Turkey Breast Sliced Prepackaged offers better value for building and maintaining muscle.
Fat: Turkey Breast Sliced Prepackaged has more fat (3.77g vs 0.12g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Asparagus Raw: 38mcg vs 0mcg), Vitamin C (Asparagus Raw: 5.6mg vs 0mg), Vitamin D (Turkey Breast Sliced Prepackaged: 0.2mcg vs 0mcg).
Key Minerals: Notable mineral differences include Sodium (Turkey Breast Sliced Prepackaged: 898mg vs 2mg), Manganese (Asparagus Raw: 0.158mg vs 0.016mg), Copper (Asparagus Raw: 0.189mg vs 0.024mg).
Diet Suitability: Both fit a low-carb or keto diet. Asparagus Raw fits a low-fat diet. Asparagus Raw fits a low-sodium diet.