Asparagus vs Squash, winter, butternut
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) | Squash, winter, butternut: 100g (100g)
20
Asparagus
45
Squash, winter, butternut
2.2g
Asparagus
1g
Squash, winter, butternut
3.88g
Asparagus
11.7g
Squash, winter, butternut
0.12g
Asparagus
0.1g
Squash, winter, butternut
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
44%
Asparagus
9%
Squash, winter, butternut
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| Nutrient | Asparagus | Squash, winter, butternut |
|---|---|---|
| Calories | 20 | 45 |
| Protein | 2.2g | 1g |
| Carbs | 3.9g | 11.7g |
| Fat | 0.1g | 0.1g |
| Fiber | 2.1g | 2g |
| Sugar | 1.88g | 2.2g |
| Sodium | 2mg | 4mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.04g | 0.02g |
| Potassium | 202mg | 352mg |
| Vitamin A | 38mcg | 532mcg |
| Vitamin C | 5.6mg | 21mg |
| Calcium | 24mg | 48mg |
| Iron | 2.14mg | 0.7mg |
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 — 1.2g more than Squash, winter, butternut.
For low-carb diets
Choose Asparagus with 3.88g carbs per serving.
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Take the free quizCommon Questions
Is Asparagus or Squash, winter, butternut better for weight loss?
For weight loss, Asparagus is the better choice. Asparagus has 20 calories and 2.2g protein per serving, while Squash, winter, butternut has 45 calories and 1g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Asparagus or Squash, winter, butternut?
Asparagus has more protein per serving. Asparagus provides 2.2g and Squash, winter, butternut provides 1g of protein.
Can I eat both asparagus and squash, winter, butternut together?
Yes! Combining asparagus and squash, winter, butternut gives you 65 calories and 3.2g protein. This combination can work well as part of a balanced meal.