Edamame, frozen, prepared 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
Edamame, frozen, prepared
Best for low-carb
Asparagus
Macro Comparison
Edamame, frozen, prepared: 100g (100g) | Asparagus: 100g (100g)
121
Edamame, frozen, prepared
20
Asparagus
11.9g
Edamame, frozen, prepared
2.2g
Asparagus
8.91g
Edamame, frozen, prepared
3.88g
Asparagus
5.2g
Edamame, frozen, prepared
0.12g
Asparagus
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
39%
Edamame, frozen, prepared
44%
Asparagus
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| Nutrient | Edamame, frozen, prepared | Asparagus |
|---|---|---|
| Calories | 121 | 20 |
| Protein | 11.9g | 2.2g |
| Carbs | 8.9g | 3.9g |
| Fat | 5.2g | 0.1g |
| Fiber | 5.2g | 2.1g |
| Sugar | 2.18g | 1.88g |
| Sodium | 6mg | 2mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.62g | 0.04g |
| Potassium | 436mg | 202mg |
| Vitamin A | 15mcg | 38mcg |
| Vitamin C | 6.1mg | 5.6mg |
| Calcium | 63mg | 24mg |
| Iron | 2.27mg | 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 Edamame, frozen, prepared. Edamame, frozen, prepared delivers 11.9g protein per serving — 9.7g 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 Edamame, frozen, prepared or Asparagus better for weight loss?
For weight loss, Asparagus is the better choice. Edamame, frozen, prepared has 121 calories and 11.9g 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, Edamame, frozen, prepared or Asparagus?
Edamame, frozen, prepared has more protein per serving. Edamame, frozen, prepared provides 11.9g and Asparagus provides 2.2g of protein.
Can I eat both edamame, frozen, prepared and asparagus together?
Yes! Combining edamame, frozen, prepared and asparagus gives you 141 calories and 14.100000000000001g protein. This combination can work well as part of a balanced meal.