Asparagus vs Edamame, frozen, prepared
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Asparagus
Best for muscle gain
Edamame, frozen, prepared
Best for low-carb
Asparagus
Macro Comparison
Asparagus: 100g (100g) | Edamame, frozen, prepared: 100g (100g)
20
Asparagus
121
Edamame, frozen, prepared
2.2g
Asparagus
11.9g
Edamame, frozen, prepared
3.88g
Asparagus
8.91g
Edamame, frozen, prepared
0.12g
Asparagus
5.2g
Edamame, frozen, prepared
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
44%
Asparagus
39%
Edamame, frozen, prepared
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| Nutrient | Asparagus | Edamame, frozen, prepared |
|---|---|---|
| Calories | 20 | 121 |
| Protein | 2.2g | 11.9g |
| Carbs | 3.9g | 8.9g |
| Fat | 0.1g | 5.2g |
| Fiber | 2.1g | 5.2g |
| Sugar | 1.88g | 2.18g |
| Sodium | 2mg | 6mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.04g | 0.62g |
| Potassium | 202mg | 436mg |
| Vitamin A | 38mcg | 15mcg |
| Vitamin C | 5.6mg | 6.1mg |
| Calcium | 24mg | 63mg |
| Iron | 2.14mg | 2.27mg |
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 Edamame, frozen, prepared. Edamame, frozen, prepared delivers 11.9g protein per serving — 9.7g 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 Edamame, frozen, prepared better for weight loss?
For weight loss, Asparagus is the better choice. Asparagus has 20 calories and 2.2g protein per serving, while Edamame, frozen, prepared has 121 calories and 11.9g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Asparagus or Edamame, frozen, prepared?
Edamame, frozen, prepared has more protein per serving. Asparagus provides 2.2g and Edamame, frozen, prepared provides 11.9g of protein.
Can I eat both asparagus and edamame, frozen, prepared together?
Yes! Combining asparagus and edamame, frozen, prepared gives you 141 calories and 14.100000000000001g protein. This combination can work well as part of a balanced meal.