Asparagus vs Chard, swiss

Side-by-side nutrition comparison per serving. See which fits your goals better.

Quick Verdict

Best for weight loss

Chard, swiss

Best for muscle gain

Asparagus

Best for low-carb

Chard, swiss

Macro Comparison

Asparagus: 100g (100g)  |  Chard, swiss: 100g (100g)

CaloriesLower is better for weight loss

20

Asparagus

vs

19

Chard, swiss

ProteinHigher supports muscle growth

2.2g

Asparagus

vs

1.8g

Chard, swiss

CarbsLower for low-carb diets

3.88g

Asparagus

vs

3.74g

Chard, swiss

FatLower for calorie control

0.12g

Asparagus

vs

0.2g

Chard, swiss

Protein Efficiency

What percentage of calories come from protein — higher is better for staying lean.

44%

Asparagus

38%

Chard, swiss

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Per 100g Comparison

NutrientAsparagusChard, swiss
Calories2019
Protein2.2g1.8g
Carbs3.9g3.7g
Fat0.1g0.2g
Fiber2.1g1.6g
Sugar1.88g1.1g
Sodium2mg213mg
Cholesterol0mg0mg
Saturated Fat0.04g0.03g
Potassium202mg379mg
Vitamin A38mcg306mcg
Vitamin C5.6mg30mg
Calcium24mg51mg
Iron2.14mg1.8mg

Which Should You Choose?

For weight loss

Choose Chard, swiss. With 19 calories and 1.8g 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 — 0.4g more than Chard, swiss.

For low-carb diets

Choose Chard, swiss with 3.74g carbs per serving.

Full Asparagus nutrition facts →Full Chard, swiss nutrition facts →Calculate your macros →Browse free meal plans →

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Common Questions

Is Asparagus or Chard, swiss better for weight loss?

For weight loss, Chard, swiss is the better choice. Asparagus has 20 calories and 2.2g protein per serving, while Chard, swiss has 19 calories and 1.8g protein. Lower calories with higher protein helps you stay full while eating fewer calories.

Which has more protein, Asparagus or Chard, swiss?

Asparagus has more protein per serving. Asparagus provides 2.2g and Chard, swiss provides 1.8g of protein.

Can I eat both asparagus and chard, swiss together?

Yes! Combining asparagus and chard, swiss gives you 39 calories and 4g protein. This combination can work well as part of a balanced meal.

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