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Acorn squash, cooked
Acorn squash, cooked3
VS
Asparagus, raw Leader
Asparagus, raw6

Asparagus, raw leads 6–3 · 9 categories decided

Both foods compared at 100 kcal.

The verdict

Asparagus, raw comes out ahead, winning 6 of 9 nutrient match-ups.

Pick Acorn squash, cooked for less saturated fat, less sodium and more magnesium.

Pick Asparagus, raw for more protein, more fiber, more potassium, more calcium, more iron and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    2 g
    11 gWIN
  • Carbohydrate
    26.04 g
    19.4 g
  • Fibermore is better
    7.86 g
    10.5 gWIN
  • Total sugarsless is better
    —
    9.4 g
  • Total fat
    0.25 g
    0.6 g
  • Saturated fatless is better
    WIN0.05 g
    0.2 g
  • Sodiumless is better
    WIN7.14 mg
    10 mg
  • Potassiummore is better
    780.36 mg
    1010 mgWIN
  • Calciummore is better
    78.57 mg
    120 mgWIN
  • Ironmore is better
    1.66 mg
    10.7 mgWIN
  • Magnesiummore is better
    WIN76.79 mg
    70 mg
  • Vitamin Cmore is better
    19.29 mg
    28 mgWIN
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Acorn squash, cooked vs Asparagus, raw · Foodatron