Mushrooms, white 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
Mushrooms, white
Best for low-carb
Mushrooms, white
Macro Comparison
Mushrooms, white: 100g (100g) | Asparagus: 100g (100g)
22
Mushrooms, white
20
Asparagus
3.09g
Mushrooms, white
2.2g
Asparagus
3.26g
Mushrooms, white
3.88g
Asparagus
0.34g
Mushrooms, white
0.12g
Asparagus
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
56%
Mushrooms, white
44%
Asparagus
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| Nutrient | Mushrooms, white | Asparagus |
|---|---|---|
| Calories | 22 | 20 |
| Protein | 3.1g | 2.2g |
| Carbs | 3.3g | 3.9g |
| Fat | 0.3g | 0.1g |
| Fiber | 1g | 2.1g |
| Sugar | 1.98g | 1.88g |
| Sodium | 5mg | 2mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.05g | 0.04g |
| Potassium | 318mg | 202mg |
| Vitamin A | 0mcg | 38mcg |
| Vitamin C | 2.1mg | 5.6mg |
| Calcium | 3mg | 24mg |
| Iron | 0.5mg | 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 Mushrooms, white. Mushrooms, white delivers 3.09g protein per serving — 0.9g more than Asparagus.
For low-carb diets
Choose Mushrooms, white with 3.26g carbs per serving.
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Take the free quizCommon Questions
Is Mushrooms, white or Asparagus better for weight loss?
For weight loss, Asparagus is the better choice. Mushrooms, white has 22 calories and 3.09g 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, Mushrooms, white or Asparagus?
Mushrooms, white has more protein per serving. Mushrooms, white provides 3.09g and Asparagus provides 2.2g of protein.
Can I eat both mushrooms, white and asparagus together?
Yes! Combining mushrooms, white and asparagus gives you 42 calories and 5.29g protein. This combination can work well as part of a balanced meal.