Asparagus RawvsFish Oil Salmon
🎯When to Eat What
Goal-based picks for Asparagus Raw vs Fish Oil Salmon
Go with Asparagus Raw at just 20 kcal per 100g — 98% fewer calories.
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.
Asparagus Raw is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Asparagus Raw provides 202mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
Asparagus Raw delivers 6mg of vitamin C per 100g — great for immune function and skin health.
Asparagus Raw has 2.14mg of iron per 100g — important for energy levels and preventing iron-deficiency anemia.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Asparagus Raw | Fish Oil Salmon | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 20kcal1% | 902kcal45% | <0.1kcal |
| Protein | 2.2g4% | 0g0% | +2.2g |
| Total Fat | 0.12g0% | 100g128% | <0.1g |
| Saturated Fat | <0.1g0% | 20g99% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 485mg162% | <0.1mg |
| Carbohydrates | 3.9g1% | 0g0% | +3.9g |
| Dietary Fiber | 2.1g8% | 0g0% | +2.1g |
| Sugars | 1.9g | — | — |
| ✨Vitamins | |||
| Vitamin A | 38mcg4% | 0mcg0% | +38mcg |
| Vitamin C | 5.6mg6% | 0mg0% | +5.6mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 1.1mg8% | — | — |
| Vitamin K | 42mcg35% | — | — |
| Vitamin B6 | <0.1mg5% | 0mg0% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 52mcg13% | 0mcg0% | +52mcg |
| Thiamin (B1) | 0.14mg12% | 0mg0% | +0.14mg |
| Riboflavin (B2) | 0.14mg11% | 0mg0% | +0.14mg |
| Niacin (B3) | 0.98mg6% | 0mg0% | +0.98mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 0mg0% | +2.0mg |
| Calcium | 24mg2% | 0mg0% | +24mg |
| Iron | 2.1mg12% | 0mg0% | +2.1mg |
| Potassium | 202mg4% | 0mg0% | +202mg |
| Phosphorus | 52mg4% | 0mg0% | +52mg |
| Magnesium | 14mg3% | 0mg0% | +14mg |
| Zinc | 0.54mg5% | 0mg0% | +0.54mg |
| Copper | 0.19mg21% | 0mg0% | +0.19mg |
| Manganese | 0.16mg7% | 0mg0% | +0.16mg |
| Selenium | 2.3mcg4% | 0mcg0% | +2.3mcg |
🔬Nutritional Analysis
Calories: Asparagus Raw is significantly lower in calories at just 20 kcal per 100g compared to 902 kcal for Fish Oil Salmon — that's 4410% fewer calories, making Asparagus Raw the better choice for calorie-conscious diets.
Protein: Asparagus Raw provides more protein with 2.2g versus 0g 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 100g. Asparagus Raw has less saturated fat (0.04g vs 19.9g).
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 B6 (Asparagus Raw: 0.091mg vs 0mg).
Key Minerals: Notable mineral differences include Calcium (Asparagus Raw: 24mg vs 0mg), Iron (Asparagus Raw: 2.14mg vs 0mg), Potassium (Asparagus Raw: 202mg vs 0mg).
Diet Suitability: Both fit a low-carb or keto diet. Asparagus Raw fits a low-fat diet. Both fit a low-sodium diet.