Quick Summary
When to Choose Asparagus (Cooked)
Choose asparagus for folate (34% DV), vitamin K (56% DV), diuretic properties, and spring seasonal dishes.
When to Choose Carrots (Raw)
Choose carrots for exceptional vitamin A (428% DV), year-round availability, versatility, and lower cost.
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Asparagus (Cooked) | Carrots (Raw) | Winner |
|---|---|---|---|
| Calories | 40 | 52 | 🏆 Asparagus (Cooked) |
| Protein | 4.3g | 1.2g | 🏆 Asparagus (Cooked) |
| Carbohydrates | 7.4g | 12.3g | |
| Fiber | 2.8g | 3.6g | 🏆 Carrots (Raw) |
Key Vitamins & Minerals
Folate (Vitamin B9)
🏆 Asparagus (Cooked) has 11.2x more
Vitamin A
🏆 Carrots (Raw) has 9.9x more
Vitamin C
🏆 Asparagus (Cooked) has 58% more
Vitamin K
🏆 Asparagus (Cooked) has 5.4x more
Health Benefits Comparison
Asparagus (Cooked) Benefits
- Exceptionally high in folate (67% DV) for cell division
- Rich in vitamin K (91% DV) for blood clotting and bones
- Provides vitamin A (18% DV) for vision and immunity
- Good vitamin C source (13% DV)
- Contains inulin fiber feeding beneficial gut bacteria
Carrots (Raw) Benefits
- Exceptional vitamin A (1069µg, 428% DV) - highest of common vegetables
- Beta-carotene converts to vitamin A for night vision and prevents night blindness
- Reduces risk of age-related macular degeneration and cataracts by 40%
- Supports healthy skin cell production, reduces acne, enhances glow
- Only 52 calories per cup with 3.6g fiber for high satiety
Practical Considerations
💰 Cost
Asparagus (Cooked): Moderate
Carrots (Raw): Moderate
🕒 Preparation
Asparagus (Cooked): Easy
Carrots (Raw): Easy
📦 Storage
Asparagus (Cooked): Refrigerate
Carrots (Raw): Refrigerate
🍽️ Versatility
Asparagus (Cooked): Very versatile
Carrots (Raw): Very versatile
The Bottom Line
Both Asparagus (Cooked) and Carrots (Raw) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Asparagus (Cooked) if: Choose asparagus for folate (34% DV), vitamin K (56% DV), diuretic properties, and spring seasonal dishes.
Choose Carrots (Raw) if: Choose carrots for exceptional vitamin A (428% DV), year-round availability, versatility, and lower cost.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Asparagus (Cooked) and Carrots (Raw) in Nutrivio
Compare how Asparagus (Cooked) and Carrots (Raw) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
