Asparagus vs Beans, kidney, red
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Asparagus
Best for muscle gain
Beans, kidney, red
Best for low-carb
Asparagus
Macro Comparison
Asparagus: 100g (100g) | Beans, kidney, red: 100g (100g)
20
Asparagus
127
Beans, kidney, red
2.2g
Asparagus
8.67g
Beans, kidney, red
3.88g
Asparagus
22.8g
Beans, kidney, red
0.12g
Asparagus
0.5g
Beans, kidney, red
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
44%
Asparagus
27%
Beans, kidney, red
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| Nutrient | Asparagus | Beans, kidney, red |
|---|---|---|
| Calories | 20 | 127 |
| Protein | 2.2g | 8.7g |
| Carbs | 3.9g | 22.8g |
| Fat | 0.1g | 0.5g |
| Fiber | 2.1g | 7.4g |
| Sugar | 1.88g | 0.32g |
| Sodium | 2mg | 238mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.04g | 0.07g |
| Potassium | 202mg | 403mg |
| Vitamin A | 38mcg | 0mcg |
| Vitamin C | 5.6mg | 1.2mg |
| Calcium | 24mg | 28mg |
| Iron | 2.14mg | 2.94mg |
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 Beans, kidney, red. Beans, kidney, red delivers 8.67g protein per serving — 6.5g 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 Beans, kidney, red better for weight loss?
For weight loss, Asparagus is the better choice. Asparagus has 20 calories and 2.2g protein per serving, while Beans, kidney, red has 127 calories and 8.67g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Asparagus or Beans, kidney, red?
Beans, kidney, red has more protein per serving. Asparagus provides 2.2g and Beans, kidney, red provides 8.67g of protein.
Can I eat both asparagus and beans, kidney, red together?
Yes! Combining asparagus and beans, kidney, red gives you 147 calories and 10.870000000000001g protein. This combination can work well as part of a balanced meal.