Asparagus RawvsFish Lingcod
🎯When to Eat What
Goal-based picks for Asparagus Raw vs Fish Lingcod
Go with Asparagus Raw at just 20 kcal per 100g — 76% fewer calories.
Fish Lingcod will keep you satisfied longer with 17.7g protein — 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.
Fish Lingcod packs 17.7g of protein per 100g (83% 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.
Fish Lingcod provides 437mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Asparagus Raw | Fish Lingcod | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 20kcal1% | 85kcal4% | <0.1kcal |
| Protein | 2.2g4% | 18g35% | <0.1g |
| Total Fat | 0.12g0% | 1.1g1% | <0.1g |
| Saturated Fat | <0.1g0% | 0.20g1% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 52mg17% | <0.1mg |
| Carbohydrates | 3.9g1% | 0g0% | +3.9g |
| Dietary Fiber | 2.1g8% | 0g0% | +2.1g |
| Sugars | 1.9g | — | — |
| ✨Vitamins | |||
| Vitamin A | 38mcg4% | 15mcg2% | +23mcg |
| Vitamin C | 5.6mg6% | 0mg0% | +5.6mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 1.1mg8% | — | — |
| Vitamin K | 42mcg35% | — | — |
| Vitamin B6 | <0.1mg5% | 0.30mg18% | <0.1mg |
| Vitamin B12 | 0mcg0% | 3.6mcg150% | <0.1mcg |
| Folate | 52mcg13% | 9.0mcg2% | +43mcg |
| Thiamin (B1) | 0.14mg12% | <0.1mg3% | +0.11mg |
| Riboflavin (B2) | 0.14mg11% | 0.11mg9% | +<0.1mg |
| Niacin (B3) | 0.98mg6% | 1.9mg12% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 59mg3% | <0.1mg |
| Calcium | 24mg2% | 14mg1% | +10mg |
| Iron | 2.1mg12% | 0.32mg2% | +1.8mg |
| Potassium | 202mg4% | 437mg9% | <0.1mg |
| Phosphorus | 52mg4% | 201mg16% | <0.1mg |
| Magnesium | 14mg3% | 26mg6% | <0.1mg |
| Zinc | 0.54mg5% | 0.45mg4% | +<0.1mg |
| Copper | 0.19mg21% | <0.1mg3% | +0.16mg |
| Manganese | 0.16mg7% | <0.1mg1% | +0.14mg |
| Selenium | 2.3mcg4% | 37mcg66% | <0.1mcg |
🔬Nutritional Analysis
Calories: Asparagus Raw is significantly lower in calories at just 20 kcal per 100g compared to 85 kcal for Fish Lingcod — that's 325% fewer calories, making Asparagus Raw the better choice for calorie-conscious diets.
Protein: Fish Lingcod provides more protein with 17.7g versus 2.2g per 100g. In terms of protein-to-calorie efficiency, Fish Lingcod offers better value for building and maintaining muscle.
Fat: Fish Lingcod has more fat (1.06g 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 C (Asparagus Raw: 5.6mg vs 0mg), Vitamin B12 (Fish Lingcod: 3.6mcg vs 0mcg), Folate (Asparagus Raw: 52mcg vs 9mcg).
Key Minerals: Notable mineral differences include Sodium (Fish Lingcod: 59mg vs 2mg), Selenium (Fish Lingcod: 36.5mcg vs 2.3mcg), Manganese (Asparagus Raw: 0.158mg vs 0.02mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.