Asparagus vs Lettuce, cos or romaine
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Lettuce, cos or romaine
Best for muscle gain
Asparagus
Best for low-carb
Lettuce, cos or romaine
Macro Comparison
Asparagus: 100g (100g) | Lettuce, cos or romaine: 100g (100g)
20
Asparagus
17
Lettuce, cos or romaine
2.2g
Asparagus
1.23g
Lettuce, cos or romaine
3.88g
Asparagus
3.29g
Lettuce, cos or romaine
0.12g
Asparagus
0.3g
Lettuce, cos or romaine
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
44%
Asparagus
29%
Lettuce, cos or romaine
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Take the free quizPer 100g Comparison
| Nutrient | Asparagus | Lettuce, cos or romaine |
|---|---|---|
| Calories | 20 | 17 |
| Protein | 2.2g | 1.2g |
| Carbs | 3.9g | 3.3g |
| Fat | 0.1g | 0.3g |
| Fiber | 2.1g | 2.1g |
| Sugar | 1.88g | 1.19g |
| Sodium | 2mg | 8mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.04g | 0.04g |
| Potassium | 202mg | 247mg |
| Vitamin A | 38mcg | 436mcg |
| Vitamin C | 5.6mg | 4mg |
| Calcium | 24mg | 33mg |
| Iron | 2.14mg | 0.97mg |
Which Should You Choose?
For weight loss
Choose Lettuce, cos or romaine. With 17 calories and 1.23g 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 — 1g more than Lettuce, cos or romaine.
For low-carb diets
Choose Lettuce, cos or romaine with 3.29g carbs per serving.
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Take the free quizCommon Questions
Is Asparagus or Lettuce, cos or romaine better for weight loss?
For weight loss, Lettuce, cos or romaine is the better choice. Asparagus has 20 calories and 2.2g protein per serving, while Lettuce, cos or romaine has 17 calories and 1.23g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Asparagus or Lettuce, cos or romaine?
Asparagus has more protein per serving. Asparagus provides 2.2g and Lettuce, cos or romaine provides 1.23g of protein.
Can I eat both asparagus and lettuce, cos or romaine together?
Yes! Combining asparagus and lettuce, cos or romaine gives you 37 calories and 3.43g protein. This combination can work well as part of a balanced meal.