Asparagus vs Rice, brown, parboiled
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Asparagus
Best for muscle gain
Rice, brown, parboiled
Best for low-carb
Asparagus
Macro Comparison
Asparagus: 100g (100g) | Rice, brown, parboiled: 100g (100g)
20
Asparagus
147
Rice, brown, parboiled
2.2g
Asparagus
3.09g
Rice, brown, parboiled
3.88g
Asparagus
31.3g
Rice, brown, parboiled
0.12g
Asparagus
0.85g
Rice, brown, parboiled
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
44%
Asparagus
8%
Rice, brown, parboiled
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| Nutrient | Asparagus | Rice, brown, parboiled |
|---|---|---|
| Calories | 20 | 147 |
| Protein | 2.2g | 3.1g |
| Carbs | 3.9g | 31.3g |
| Fat | 0.1g | 0.9g |
| Fiber | 2.1g | 1.7g |
| Sugar | 1.88g | 0.15g |
| Sodium | 2mg | 4mg |
| Cholesterol | 0mg | — |
| Saturated Fat | 0.04g | 0.21g |
| Potassium | 202mg | 61mg |
| Vitamin A | 38mcg | — |
| Vitamin C | 5.6mg | — |
| Calcium | 24mg | 3mg |
| Iron | 2.14mg | 0.53mg |
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 Rice, brown, parboiled. Rice, brown, parboiled delivers 3.09g protein per serving — 0.9g more than Asparagus.
For low-carb diets
Choose Asparagus with 3.88g carbs per serving.
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Take the free quizCommon Questions
Is Asparagus or Rice, brown, parboiled better for weight loss?
For weight loss, Asparagus is the better choice. Asparagus has 20 calories and 2.2g protein per serving, while Rice, brown, parboiled has 147 calories and 3.09g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Asparagus or Rice, brown, parboiled?
Rice, brown, parboiled has more protein per serving. Asparagus provides 2.2g and Rice, brown, parboiled provides 3.09g of protein.
Can I eat both asparagus and rice, brown, parboiled together?
Yes! Combining asparagus and rice, brown, parboiled gives you 167 calories and 5.29g protein. This combination can work well as part of a balanced meal.