Beans, kidney, red 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
Beans, kidney, red
Best for low-carb
Asparagus
Macro Comparison
Beans, kidney, red: 100g (100g) | Asparagus: 100g (100g)
127
Beans, kidney, red
20
Asparagus
8.67g
Beans, kidney, red
2.2g
Asparagus
22.8g
Beans, kidney, red
3.88g
Asparagus
0.5g
Beans, kidney, red
0.12g
Asparagus
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
27%
Beans, kidney, red
44%
Asparagus
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| Nutrient | Beans, kidney, red | Asparagus |
|---|---|---|
| Calories | 127 | 20 |
| Protein | 8.7g | 2.2g |
| Carbs | 22.8g | 3.9g |
| Fat | 0.5g | 0.1g |
| Fiber | 7.4g | 2.1g |
| Sugar | 0.32g | 1.88g |
| Sodium | 238mg | 2mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.07g | 0.04g |
| Potassium | 403mg | 202mg |
| Vitamin A | 0mcg | 38mcg |
| Vitamin C | 1.2mg | 5.6mg |
| Calcium | 28mg | 24mg |
| Iron | 2.94mg | 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 Beans, kidney, red. Beans, kidney, red delivers 8.67g protein per serving — 6.5g 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 Beans, kidney, red or Asparagus better for weight loss?
For weight loss, Asparagus is the better choice. Beans, kidney, red has 127 calories and 8.67g 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, Beans, kidney, red or Asparagus?
Beans, kidney, red has more protein per serving. Beans, kidney, red provides 8.67g and Asparagus provides 2.2g of protein.
Can I eat both beans, kidney, red and asparagus together?
Yes! Combining beans, kidney, red and asparagus gives you 147 calories and 10.870000000000001g protein. This combination can work well as part of a balanced meal.