Beans, navy 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, navy
Best for low-carb
Asparagus
Macro Comparison
Beans, navy: 100g (100g) | Asparagus: 100g (100g)
140
Beans, navy
20
Asparagus
8.23g
Beans, navy
2.2g
Asparagus
26g
Beans, navy
3.88g
Asparagus
0.62g
Beans, navy
0.12g
Asparagus
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
24%
Beans, navy
44%
Asparagus
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| Nutrient | Beans, navy | Asparagus |
|---|---|---|
| Calories | 140 | 20 |
| Protein | 8.2g | 2.2g |
| Carbs | 26g | 3.9g |
| Fat | 0.6g | 0.1g |
| Fiber | 10.5g | 2.1g |
| Sugar | 0.37g | 1.88g |
| Sodium | 237mg | 2mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.03g | 0.04g |
| Potassium | 389mg | 202mg |
| Vitamin A | 0mcg | 38mcg |
| Vitamin C | 0.9mg | 5.6mg |
| Calcium | 69mg | 24mg |
| Iron | 2.36mg | 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, navy. Beans, navy delivers 8.23g protein per serving — 6g 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, navy or Asparagus better for weight loss?
For weight loss, Asparagus is the better choice. Beans, navy has 140 calories and 8.23g 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, navy or Asparagus?
Beans, navy has more protein per serving. Beans, navy provides 8.23g and Asparagus provides 2.2g of protein.
Can I eat both beans, navy and asparagus together?
Yes! Combining beans, navy and asparagus gives you 160 calories and 10.43g protein. This combination can work well as part of a balanced meal.