Avocados vs Asparagus
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
Avocados: 100g (100g) | Asparagus: 100g (100g)
167
Avocados
20
Asparagus
1.96g
Avocados
2.2g
Asparagus
8.64g
Avocados
3.88g
Asparagus
15.4g
Avocados
0.12g
Asparagus
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
5%
Avocados
44%
Asparagus
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| Nutrient | Avocados | Asparagus |
|---|---|---|
| Calories | 167 | 20 |
| Protein | 2g | 2.2g |
| Carbs | 8.6g | 3.9g |
| Fat | 15.4g | 0.1g |
| Fiber | 6.8g | 2.1g |
| Sugar | 0.3g | 1.88g |
| Sodium | 8mg | 2mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 2.13g | 0.04g |
| Potassium | 507mg | 202mg |
| Vitamin A | 7mcg | 38mcg |
| Vitamin C | 8.8mg | 5.6mg |
| Calcium | 13mg | 24mg |
| Iron | 0.61mg | 2.14mg |
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 — 0.2g more than Avocados.
For low-carb diets
Choose Asparagus with 3.88g carbs per serving.
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Take the free quizCommon Questions
Is Avocados or Asparagus better for weight loss?
For weight loss, Asparagus is the better choice. Avocados has 167 calories and 1.96g protein per serving, while Asparagus has 20 calories and 2.2g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Avocados or Asparagus?
Asparagus has more protein per serving. Avocados provides 1.96g and Asparagus provides 2.2g of protein.
Can I eat both avocados and asparagus together?
Yes! Combining avocados and asparagus gives you 187 calories and 4.16g protein. This combination can work well as part of a balanced meal.