Asparagus vs Quinoa
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Asparagus
Best for muscle gain
Quinoa
Best for low-carb
Asparagus
Macro Comparison
Asparagus: 100g (100g) | Quinoa: 100g (100g)
20
Asparagus
120
Quinoa
2.2g
Asparagus
4.4g
Quinoa
3.88g
Asparagus
21.3g
Quinoa
0.12g
Asparagus
1.92g
Quinoa
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
44%
Asparagus
15%
Quinoa
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| Nutrient | Asparagus | Quinoa |
|---|---|---|
| Calories | 20 | 120 |
| Protein | 2.2g | 4.4g |
| Carbs | 3.9g | 21.3g |
| Fat | 0.1g | 1.9g |
| Fiber | 2.1g | 2.8g |
| Sugar | 1.88g | 0.87g |
| Sodium | 2mg | 7mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.04g | 0.23g |
| Potassium | 202mg | 172mg |
| Vitamin A | 38mcg | 0mcg |
| Vitamin C | 5.6mg | 0mg |
| Calcium | 24mg | 17mg |
| Iron | 2.14mg | 1.49mg |
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 Quinoa. Quinoa delivers 4.4g protein per serving — 2.2g 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 Quinoa better for weight loss?
For weight loss, Asparagus is the better choice. Asparagus has 20 calories and 2.2g protein per serving, while Quinoa has 120 calories and 4.4g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Asparagus or Quinoa?
Quinoa has more protein per serving. Asparagus provides 2.2g and Quinoa provides 4.4g of protein.
Can I eat both asparagus and quinoa together?
Yes! Combining asparagus and quinoa gives you 140 calories and 6.6000000000000005g protein. This combination can work well as part of a balanced meal.