Asparagus vs Spinach (Raw)
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nutrition Comparison
| Per 100g | Asparagus | Spinach (Raw) |
|---|---|---|
| Calories | 20kcal | 23kcal |
| Protein | 2.2g | 2.9g |
| Carbs | 3.9g | 3.6g |
| Fat | 0.1g | 0.4g |
| Fiber | 2.1g | 2.2g |
| Sugar | 1.9g | 0.4g |
| Sodium | 2mg | 79mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Asparagus has 3 fewer calories per 100g than Spinach (Raw) (15% less).
- Spinach (Raw) delivers more protein (2.9g vs 2.2g per 100g).
- Spinach (Raw) has more fiber (2.2g vs 2.1g).
- Asparagus contains less fat (0.1g vs 0.4g).
- Spinach (Raw) has less sugar (0.4g vs 1.9g).
Asparagus
Asparagus is very low in calories yet rich in folate, vitamin K and the prebiotic fiber inulin. It is a natural source of the antioxidant glutathione and acts as a mild diuretic.
View Asparagus nutrition →Spinach (Raw)
Spinach is a nutritional powerhouse, exceptionally rich in vitamin K, vitamin A (as beta-carotene), vitamin C, folate, and iron. It contains powerful antioxidants including lutein and zeaxanthin for eye health. At only 23 calories per 100g, spinach is one of the most nutrient-dense foods per calorie.
View Spinach (Raw) nutrition →Track Asparagus & Spinach (Raw) in Kairo
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