Asparagus vs Soybeans, green
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Asparagus
Best for muscle gain
Soybeans, green
Best for low-carb
Asparagus
Macro Comparison
Asparagus: 100g (100g) | Soybeans, green: 100g (100g)
20
Asparagus
141
Soybeans, green
2.2g
Asparagus
12.4g
Soybeans, green
3.88g
Asparagus
11g
Soybeans, green
0.12g
Asparagus
6.4g
Soybeans, green
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
44%
Asparagus
35%
Soybeans, green
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| Nutrient | Asparagus | Soybeans, green |
|---|---|---|
| Calories | 20 | 141 |
| Protein | 2.2g | 12.4g |
| Carbs | 3.9g | 11g |
| Fat | 0.1g | 6.4g |
| Fiber | 2.1g | 4.2g |
| Sugar | 1.88g | — |
| Sodium | 2mg | 250mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.04g | 0.74g |
| Potassium | 202mg | 539mg |
| Vitamin A | 38mcg | 8mcg |
| Vitamin C | 5.6mg | 17mg |
| Calcium | 24mg | 145mg |
| Iron | 2.14mg | 2.5mg |
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 Soybeans, green. Soybeans, green delivers 12.4g protein per serving — 10.2g 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 Soybeans, green better for weight loss?
For weight loss, Asparagus is the better choice. Asparagus has 20 calories and 2.2g protein per serving, while Soybeans, green has 141 calories and 12.4g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Asparagus or Soybeans, green?
Soybeans, green has more protein per serving. Asparagus provides 2.2g and Soybeans, green provides 12.4g of protein.
Can I eat both asparagus and soybeans, green together?
Yes! Combining asparagus and soybeans, green gives you 161 calories and 14.600000000000001g protein. This combination can work well as part of a balanced meal.