Asparagus, raw vs Romaine lettuce, raw
Both compared per 100 g. Asparagus, raw has 18% more calories than romaine lettuce, raw (20 kcal vs 17 kcal). Asparagus, raw has 79% more protein than romaine lettuce, raw (2.2 g vs 1.2 g). They have similar amounts of fiber. Asparagus, raw has 58% more sugars than romaine lettuce, raw (1.9 g vs 1.2 g).
The biggest vitamin and mineral differences: Romaine lettuce, raw has more Vitamin K (+51% DV), Romaine lettuce, raw has more Vitamin A (+44% DV) and Romaine lettuce, raw has more Folate (B9) (+21% DV).
| Per 100 g | Asparagus, raw | Romaine lettuce, raw |
|---|---|---|
| Calories | 20 kcal | 17 kcal |
| Protein | 2.2 g | 1.2 g |
| Carbohydrates | 3.9 g | 3.3 g |
| Fiber | 2.1 g | 2.1 g |
| Sugars | 1.9 g | 1.2 g |
| Total fat | 0.12 g | 0.3 g |
| Saturated fat | 0.04 g | 0.039 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 2 mg | 8 mg |
| Water | 93.2 g | 94.6 g |
| Sodium | 2 mg (0.1%) | 8 mg (0.3%) |
| Vitamin A | 38 µg (4%) | 436 µg (48%) |
| Vitamin C | 5.6 mg (6%) | 4 mg (4%) |
| Vitamin D | 0 µg (0%) | 0 µg (0%) |
| Vitamin E | 1.1 mg (8%) | 0.13 mg (0.9%) |
| Vitamin K | 41.6 µg (35%) | 103 µg (85%) |
| Thiamin (B1) | 0.14 mg (12%) | 0.072 mg (6%) |
| Riboflavin (B2) | 0.14 mg (11%) | 0.067 mg (5%) |
| Niacin (B3) | 0.98 mg (6%) | 0.31 mg (2%) |
| Pantothenic acid (B5) | 0.27 mg (5%) | 0.14 mg (3%) |
| Vitamin B6 | 0.091 mg (5%) | 0.074 mg (4%) |
| Folate (B9) | 52 µg (13%) | 136 µg (34%) |
| Vitamin B12 | 0 µg (0%) | 0 µg (0%) |
| Choline | 16 mg (3%) | 9.9 mg (2%) |
| Calcium | 24 mg (2%) | 33 mg (3%) |
| Iron | 2.1 mg (12%) | 0.97 mg (5%) |
| Magnesium | 14 mg (3%) | 14 mg (3%) |
| Phosphorus | 52 mg (4%) | 30 mg (2%) |
| Potassium | 202 mg (4%) | 247 mg (5%) |
| Zinc | 0.54 mg (5%) | 0.23 mg (2%) |
| Copper | 0.19 mg (21%) | 0.048 mg (5%) |
| Manganese | 0.16 mg (7%) | 0.16 mg (7%) |
| Selenium | 2.3 µg (4%) | 0.4 µg (0.7%) |
Bold: the higher value. Percentages are % Daily Value. Sources: USDA FoodData Central: SR Legacy; USDA FoodData Central: SR Legacy. "Not reported" means the source has no value, which is not the same as zero.
Asparagus, raw
Asparagus, raw contains 20 kcal per 100 g. A typical serving of 1 spear, medium, 5-1/4" to 7" long (16 g) provides about 3 kcal.
Roughly 61% of its calories come from carbohydrates, with 35% from protein and 4% from fat (estimated with general energy factors).
Romaine lettuce, raw
Romaine lettuce, raw contains 17 kcal per 100 g. A 1 NLEA serving (85 g) provides about 14 kcal.
Roughly 63% of its calories come from carbohydrates, with 24% from protein and 13% from fat (estimated with general energy factors).