Asparagus vs Beans, navy
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, navy
Best for low-carb
Asparagus
Macro Comparison
Asparagus: 100g (100g) | Beans, navy: 100g (100g)
20
Asparagus
140
Beans, navy
2.2g
Asparagus
8.23g
Beans, navy
3.88g
Asparagus
26g
Beans, navy
0.12g
Asparagus
0.62g
Beans, navy
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
44%
Asparagus
24%
Beans, navy
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| Nutrient | Asparagus | Beans, navy |
|---|---|---|
| Calories | 20 | 140 |
| Protein | 2.2g | 8.2g |
| Carbs | 3.9g | 26g |
| Fat | 0.1g | 0.6g |
| Fiber | 2.1g | 10.5g |
| Sugar | 1.88g | 0.37g |
| Sodium | 2mg | 237mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.04g | 0.03g |
| Potassium | 202mg | 389mg |
| Vitamin A | 38mcg | 0mcg |
| Vitamin C | 5.6mg | 0.9mg |
| Calcium | 24mg | 69mg |
| Iron | 2.14mg | 2.36mg |
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, navy. Beans, navy delivers 8.23g protein per serving — 6g 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, navy better for weight loss?
For weight loss, Asparagus is the better choice. Asparagus has 20 calories and 2.2g protein per serving, while Beans, navy has 140 calories and 8.23g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Asparagus or Beans, navy?
Beans, navy has more protein per serving. Asparagus provides 2.2g and Beans, navy provides 8.23g of protein.
Can I eat both asparagus and beans, navy together?
Yes! Combining asparagus and beans, navy gives you 160 calories and 10.43g protein. This combination can work well as part of a balanced meal.