Asparagus vs Lentils
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Asparagus
Best for muscle gain
Lentils
Best for low-carb
Asparagus
Macro Comparison
Asparagus: 100g (100g) | Lentils: 100g (100g)
20
Asparagus
114
Lentils
2.2g
Asparagus
9.02g
Lentils
3.88g
Asparagus
19.5g
Lentils
0.12g
Asparagus
0.38g
Lentils
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
44%
Asparagus
32%
Lentils
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| Nutrient | Asparagus | Lentils |
|---|---|---|
| Calories | 20 | 114 |
| Protein | 2.2g | 9g |
| Carbs | 3.9g | 19.5g |
| Fat | 0.1g | 0.4g |
| Fiber | 2.1g | 7.9g |
| Sugar | 1.88g | 1.8g |
| Sodium | 2mg | 238mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.04g | 0.05g |
| Potassium | 202mg | 369mg |
| Vitamin A | 38mcg | 0mcg |
| Vitamin C | 5.6mg | 1.5mg |
| Calcium | 24mg | 19mg |
| Iron | 2.14mg | 3.33mg |
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 Lentils. Lentils delivers 9.02g protein per serving — 6.8g 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 Lentils better for weight loss?
For weight loss, Asparagus is the better choice. Asparagus has 20 calories and 2.2g protein per serving, while Lentils has 114 calories and 9.02g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Asparagus or Lentils?
Lentils has more protein per serving. Asparagus provides 2.2g and Lentils provides 9.02g of protein.
Can I eat both asparagus and lentils together?
Yes! Combining asparagus and lentils gives you 134 calories and 11.219999999999999g protein. This combination can work well as part of a balanced meal.