Which is healthier, Asparagus or Mashed Potato?

Asparagus wins in 6 out of 10 nutritional categories. Asparagus has 20 calories and 2.2g protein per 100g, while Mashed Potato has 113 calories and 2g protein.

How many calories are in Asparagus vs Mashed Potato?

Asparagus contains 20 calories per 100g, while Mashed Potato contains 113 calories per 100g.

Which has more protein, Asparagus or Mashed Potato?

Asparagus has more protein with 2.2g per 100g compared to 2g.

Asparagus vs Mashed Potato

Nutrition Comparison per 100g

Asparagus 6

4 Mashed Potato

Vegetables vs Vegetables

Side-by-Side Nutrition Facts

Nutrient	Asparagus	Mashed Potato	Better
Calories	20kcal	113kcal	Asparagus
Protein	2.2g	2g	Asparagus
Total Fat	0.1g	4.2g	Asparagus
Carbohydrates	3.9g	16.8g	Mashed Potato
Fiber	2.1g	1.4g	Asparagus
Sugar	1.9g	1.3g	Mashed Potato
Vitamin C	5.6mg	6.5mg	Mashed Potato
Calcium	24mg	22mg	Asparagus
Iron	2.1mg	0.3mg	Asparagus
Potassium	202mg	284mg	Mashed Potato

Macronutrient Breakdown

Asparagus

Protein: 2.2g Fat: 0.1g Carbs: 3.9g

Mashed Potato

Protein: 2g Fat: 4.2g Carbs: 16.8g

Data Source

Nutrition data sourced from the USDA FoodData Central SR Legacy database. All values are per 100g of the food item. Actual nutritional content may vary by preparation method, brand, and serving size.