Asparagus vs Potatoes, flesh and skin
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) | Potatoes, flesh and skin: 100g (100g)
20
Asparagus
77
Potatoes, flesh and skin
2.2g
Asparagus
2.05g
Potatoes, flesh and skin
3.88g
Asparagus
17.5g
Potatoes, flesh and skin
0.12g
Asparagus
0.09g
Potatoes, flesh and skin
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
44%
Asparagus
11%
Potatoes, flesh and skin
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| Nutrient | Asparagus | Potatoes, flesh and skin |
|---|---|---|
| Calories | 20 | 77 |
| Protein | 2.2g | 2g |
| Carbs | 3.9g | 17.5g |
| Fat | 0.1g | 0.1g |
| Fiber | 2.1g | 2.1g |
| Sugar | 1.88g | 0.82g |
| Sodium | 2mg | 6mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.04g | 0.03g |
| Potassium | 202mg | 425mg |
| Vitamin A | 38mcg | 0mcg |
| Vitamin C | 5.6mg | 19.7mg |
| Calcium | 24mg | 12mg |
| Iron | 2.14mg | 0.81mg |
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 — 0.2g more than Potatoes, flesh and skin.
For low-carb diets
Choose Asparagus with 3.88g carbs per serving.
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Take the free quizCommon Questions
Is Asparagus or Potatoes, flesh and skin better for weight loss?
For weight loss, Asparagus is the better choice. Asparagus has 20 calories and 2.2g protein per serving, while Potatoes, flesh and skin has 77 calories and 2.05g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Asparagus or Potatoes, flesh and skin?
Asparagus has more protein per serving. Asparagus provides 2.2g and Potatoes, flesh and skin provides 2.05g of protein.
Can I eat both asparagus and potatoes, flesh and skin together?
Yes! Combining asparagus and potatoes, flesh and skin gives you 97 calories and 4.25g protein. This combination can work well as part of a balanced meal.