Asparagus vs Beets
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Asparagus
Best for muscle gain
Asparagus
Best for low-carb
Asparagus
Macro Comparison
Asparagus: 100g (100g) | Beets: 100g (100g)
20
Asparagus
43
Beets
2.2g
Asparagus
1.69g
Beets
3.88g
Asparagus
8.79g
Beets
0.12g
Asparagus
0.3g
Beets
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
44%
Asparagus
16%
Beets
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| Nutrient | Asparagus | Beets |
|---|---|---|
| Calories | 20 | 43 |
| Protein | 2.2g | 1.7g |
| Carbs | 3.9g | 8.8g |
| Fat | 0.1g | 0.3g |
| Fiber | 2.1g | 3.12g |
| Sugar | 1.88g | — |
| Sodium | 2mg | 112mg |
| Cholesterol | 0mg | — |
| Saturated Fat | 0.04g | — |
| Potassium | 202mg | 342mg |
| Vitamin A | 38mcg | — |
| Vitamin C | 5.6mg | 4.6mg |
| Calcium | 24mg | 13.8mg |
| Iron | 2.14mg | 0.43mg |
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 Asparagus. Asparagus delivers 2.2g protein per serving — 0.5g more than Beets.
For low-carb diets
Choose Asparagus with 3.88g carbs per serving.
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Take the free quizCommon Questions
Is Asparagus or Beets better for weight loss?
For weight loss, Asparagus is the better choice. Asparagus has 20 calories and 2.2g protein per serving, while Beets has 43 calories and 1.69g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Asparagus or Beets?
Asparagus has more protein per serving. Asparagus provides 2.2g and Beets provides 1.69g of protein.
Can I eat both asparagus and beets together?
Yes! Combining asparagus and beets gives you 63 calories and 3.89g protein. This combination can work well as part of a balanced meal.