Kale 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
Kale
Best for low-carb
Asparagus
Macro Comparison
Kale: 100g (100g) | Asparagus: 100g (100g)
35
Kale
20
Asparagus
2.92g
Kale
2.2g
Asparagus
4.42g
Kale
3.88g
Asparagus
1.49g
Kale
0.12g
Asparagus
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
33%
Kale
44%
Asparagus
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| Nutrient | Kale | Asparagus |
|---|---|---|
| Calories | 35 | 20 |
| Protein | 2.9g | 2.2g |
| Carbs | 4.4g | 3.9g |
| Fat | 1.5g | 0.1g |
| Fiber | 4.1g | 2.1g |
| Sugar | 0.99g | 1.88g |
| Sodium | 53mg | 2mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.18g | 0.04g |
| Potassium | 348mg | 202mg |
| Vitamin A | 241mcg | 38mcg |
| Vitamin C | 93.4mg | 5.6mg |
| Calcium | 254mg | 24mg |
| Iron | 1.6mg | 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 Kale. Kale delivers 2.92g 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 Kale or Asparagus better for weight loss?
For weight loss, Asparagus is the better choice. Kale has 35 calories and 2.92g 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, Kale or Asparagus?
Kale has more protein per serving. Kale provides 2.92g and Asparagus provides 2.2g of protein.
Can I eat both kale and asparagus together?
Yes! Combining kale and asparagus gives you 55 calories and 5.12g protein. This combination can work well as part of a balanced meal.