Asparagus vs Sweet potatoes, orange flesh, without 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) | Sweet potatoes, orange flesh, without skin: 100g (100g)
20
Asparagus
86
Sweet potatoes, orange flesh, without skin
2.2g
Asparagus
1.58g
Sweet potatoes, orange flesh, without skin
3.88g
Asparagus
17.3g
Sweet potatoes, orange flesh, without skin
0.12g
Asparagus
0.38g
Sweet potatoes, orange flesh, without skin
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
44%
Asparagus
7%
Sweet potatoes, orange flesh, without skin
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| Nutrient | Asparagus | Sweet potatoes, orange flesh, without skin |
|---|---|---|
| Calories | 20 | 86 |
| Protein | 2.2g | 1.6g |
| Carbs | 3.9g | 17.3g |
| Fat | 0.1g | 0.4g |
| Fiber | 2.1g | — |
| Sugar | 1.88g | — |
| Sodium | 2mg | 0mg |
| Cholesterol | 0mg | — |
| Saturated Fat | 0.04g | — |
| Potassium | 202mg | 486mg |
| Vitamin A | 38mcg | — |
| Vitamin C | 5.6mg | 14.8mg |
| Calcium | 24mg | 22.3mg |
| Iron | 2.14mg | 0.4mg |
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 — 0.6g more than Sweet potatoes, orange flesh, without 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 Sweet potatoes, orange flesh, without skin better for weight loss?
For weight loss, Asparagus is the better choice. Asparagus has 20 calories and 2.2g protein per serving, while Sweet potatoes, orange flesh, without skin has 86 calories and 1.58g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Asparagus or Sweet potatoes, orange flesh, without skin?
Asparagus has more protein per serving. Asparagus provides 2.2g and Sweet potatoes, orange flesh, without skin provides 1.58g of protein.
Can I eat both asparagus and sweet potatoes, orange flesh, without skin together?
Yes! Combining asparagus and sweet potatoes, orange flesh, without skin gives you 106 calories and 3.7800000000000002g protein. This combination can work well as part of a balanced meal.