Compare Walnuts: Nutrition Facts and Health Benefits Explained vs Asparagus Nutrition Facts: A Low-Calorie Superfood Guide
Walnuts: Nutrition Facts and Health Benefits Explained
Nuts & Seeds
VS
Asparagus Nutrition Facts: A Low-Calorie Superfood Guide
Vegetables
Nutrient
Food A
Food B
Protein
✓15.6 G
2.4 G
Total Fat
✓65.6 G
0 G
Carbs
✓12.5 G
3.5 G
Calories
✓656 KCAL
18 KCAL
Total Sugars
✓3.1 G
2.4 G
Fiber
✓6.2 G
2.4 G
Calcium
✓94 MG
24 MG
Iron
✓2.8 MG
2.4 MG
Potassium
✓438 MG
202 MG
Sodium
0 MG
0 MG
Vitamin D (D2 + D3), International Units
0 IU
0 IU
Cholesterol
0 MG
0 MG
Fatty acids, total trans
0 G
0 G
Saturated Fat
✓6.3 G
0 G
Monounsaturated Fat
✓9.4 G
0 G
Polyunsaturated Fat
✓46.9 G
0 G
Visual Comparison
Protein15.6 G vs 2.4 G
Walnuts: Nutrition Facts and Health Benefits ExplainedAsparagus Nutrition Facts: A Low-Calorie Superfood Guide
Calories656 vs 18
Walnuts: Nutrition Facts and Health Benefits ExplainedAsparagus Nutrition Facts: A Low-Calorie Superfood Guide
Total Fat65.6 vs 0
Walnuts: Nutrition Facts and Health Benefits ExplainedAsparagus Nutrition Facts: A Low-Calorie Superfood Guide
Calcium94 vs 24
Walnuts: Nutrition Facts and Health Benefits ExplainedAsparagus Nutrition Facts: A Low-Calorie Superfood Guide
Comparison Verdict
If your goal is weight loss or managing daily calorie intake, asparagus is the superior choice because it provides essential fiber and nutrients for very few calories. Conversely, if you are looking to gain healthy weight, support brain health, or need a dense source of energy for sustained activity, walnuts are the better option due to their high concentration of healthy fats and plant-based protein.