Asparagus vs Spinach
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Asparagus
Best for muscle gain
Spinach
Best for low-carb
Spinach
Macro Comparison
Asparagus: 100g (100g) | Spinach: 100g (100g)
20
Asparagus
23
Spinach
2.2g
Asparagus
2.86g
Spinach
3.88g
Asparagus
3.63g
Spinach
0.12g
Asparagus
0.39g
Spinach
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
44%
Asparagus
50%
Spinach
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| Nutrient | Asparagus | Spinach |
|---|---|---|
| Calories | 20 | 23 |
| Protein | 2.2g | 2.9g |
| Carbs | 3.9g | 3.6g |
| Fat | 0.1g | 0.4g |
| Fiber | 2.1g | 2.2g |
| Sugar | 1.88g | 0.42g |
| Sodium | 2mg | 79mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.04g | 0.06g |
| Potassium | 202mg | 558mg |
| Vitamin A | 38mcg | 469mcg |
| Vitamin C | 5.6mg | 28.1mg |
| Calcium | 24mg | 99mg |
| Iron | 2.14mg | 2.71mg |
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 Spinach. Spinach delivers 2.86g protein per serving — 0.7g more than Asparagus.
For low-carb diets
Choose Spinach with 3.63g carbs per serving.
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Take the free quizCommon Questions
Is Asparagus or Spinach better for weight loss?
For weight loss, Asparagus is the better choice. Asparagus has 20 calories and 2.2g protein per serving, while Spinach has 23 calories and 2.86g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Asparagus or Spinach?
Spinach has more protein per serving. Asparagus provides 2.2g and Spinach provides 2.86g of protein.
Can I eat both asparagus and spinach together?
Yes! Combining asparagus and spinach gives you 43 calories and 5.0600000000000005g protein. This combination can work well as part of a balanced meal.