Arugula vs Asparagus
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Asparagus
Best for muscle gain
Arugula
Best for low-carb
Arugula
Macro Comparison
Arugula: 100g (100g) | Asparagus: 100g (100g)
25
Arugula
20
Asparagus
2.58g
Arugula
2.2g
Asparagus
3.65g
Arugula
3.88g
Asparagus
0.66g
Arugula
0.12g
Asparagus
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
41%
Arugula
44%
Asparagus
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| Nutrient | Arugula | Asparagus |
|---|---|---|
| Calories | 25 | 20 |
| Protein | 2.6g | 2.2g |
| Carbs | 3.7g | 3.9g |
| Fat | 0.7g | 0.1g |
| Fiber | 1.6g | 2.1g |
| Sugar | 2.05g | 1.88g |
| Sodium | 27mg | 2mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.09g | 0.04g |
| Potassium | 369mg | 202mg |
| Vitamin A | 119mcg | 38mcg |
| Vitamin C | 15mg | 5.6mg |
| Calcium | 160mg | 24mg |
| Iron | 1.46mg | 2.14mg |
Which Should You Choose?
For weight loss
Choose Asparagus. With 20 calories and 2.2g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Arugula. Arugula delivers 2.58g protein per serving — 0.4g more than Asparagus.
For low-carb diets
Choose Arugula with 3.65g carbs per serving.
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Take the free quizCommon Questions
Is Arugula or Asparagus better for weight loss?
For weight loss, Asparagus is the better choice. Arugula has 25 calories and 2.58g protein per serving, while Asparagus has 20 calories and 2.2g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Arugula or Asparagus?
Arugula has more protein per serving. Arugula provides 2.58g and Asparagus provides 2.2g of protein.
Can I eat both arugula and asparagus together?
Yes! Combining arugula and asparagus gives you 45 calories and 4.78g protein. This combination can work well as part of a balanced meal.