Lentils 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
Lentils
Best for low-carb
Asparagus
Macro Comparison
Lentils: 100g (100g) | Asparagus: 100g (100g)
114
Lentils
20
Asparagus
9.02g
Lentils
2.2g
Asparagus
19.5g
Lentils
3.88g
Asparagus
0.38g
Lentils
0.12g
Asparagus
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
32%
Lentils
44%
Asparagus
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| Nutrient | Lentils | Asparagus |
|---|---|---|
| Calories | 114 | 20 |
| Protein | 9g | 2.2g |
| Carbs | 19.5g | 3.9g |
| Fat | 0.4g | 0.1g |
| Fiber | 7.9g | 2.1g |
| Sugar | 1.8g | 1.88g |
| Sodium | 238mg | 2mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.05g | 0.04g |
| Potassium | 369mg | 202mg |
| Vitamin A | 0mcg | 38mcg |
| Vitamin C | 1.5mg | 5.6mg |
| Calcium | 19mg | 24mg |
| Iron | 3.33mg | 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 Lentils. Lentils delivers 9.02g protein per serving — 6.8g 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 Lentils or Asparagus better for weight loss?
For weight loss, Asparagus is the better choice. Lentils has 114 calories and 9.02g 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, Lentils or Asparagus?
Lentils has more protein per serving. Lentils provides 9.02g and Asparagus provides 2.2g of protein.
Can I eat both lentils and asparagus together?
Yes! Combining lentils and asparagus gives you 134 calories and 11.219999999999999g protein. This combination can work well as part of a balanced meal.