Asparagus vs Rice, white, long-grain, parboiled, enriched
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Asparagus
Best for muscle gain
Rice, white, long-grain, parboiled, enriched
Best for low-carb
Asparagus
Macro Comparison
Asparagus: 100g (100g) | Rice, white, long-grain, parboiled, enriched: 100g (100g)
20
Asparagus
123
Rice, white, long-grain, parboiled, enriched
2.2g
Asparagus
2.91g
Rice, white, long-grain, parboiled, enriched
3.88g
Asparagus
26g
Rice, white, long-grain, parboiled, enriched
0.12g
Asparagus
0.37g
Rice, white, long-grain, parboiled, enriched
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
44%
Asparagus
9%
Rice, white, long-grain, parboiled, enriched
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| Nutrient | Asparagus | Rice, white, long-grain, parboiled, enriched |
|---|---|---|
| Calories | 20 | 123 |
| Protein | 2.2g | 2.9g |
| Carbs | 3.9g | 26g |
| Fat | 0.1g | 0.4g |
| Fiber | 2.1g | 0.9g |
| Sugar | 1.88g | 0.11g |
| Sodium | 2mg | 2mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.04g | 0.07g |
| Potassium | 202mg | 56mg |
| Vitamin A | 38mcg | 0mcg |
| Vitamin C | 5.6mg | 0mg |
| Calcium | 24mg | 19mg |
| Iron | 2.14mg | 1.81mg |
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 Rice, white, long-grain, parboiled, enriched. Rice, white, long-grain, parboiled, enriched delivers 2.91g protein per serving — 0.7g 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 Rice, white, long-grain, parboiled, enriched better for weight loss?
For weight loss, Asparagus is the better choice. Asparagus has 20 calories and 2.2g protein per serving, while Rice, white, long-grain, parboiled, enriched has 123 calories and 2.91g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Asparagus or Rice, white, long-grain, parboiled, enriched?
Rice, white, long-grain, parboiled, enriched has more protein per serving. Asparagus provides 2.2g and Rice, white, long-grain, parboiled, enriched provides 2.91g of protein.
Can I eat both asparagus and rice, white, long-grain, parboiled, enriched together?
Yes! Combining asparagus and rice, white, long-grain, parboiled, enriched gives you 143 calories and 5.11g protein. This combination can work well as part of a balanced meal.