Okra 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
Asparagus
Best for low-carb
Asparagus
Macro Comparison
Okra: 100g (100g) | Asparagus: 100g (100g)
33
Okra
20
Asparagus
1.93g
Okra
2.2g
Asparagus
7.45g
Okra
3.88g
Asparagus
0.19g
Okra
0.12g
Asparagus
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
23%
Okra
44%
Asparagus
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| Nutrient | Okra | Asparagus |
|---|---|---|
| Calories | 33 | 20 |
| Protein | 1.9g | 2.2g |
| Carbs | 7.5g | 3.9g |
| Fat | 0.2g | 0.1g |
| Fiber | 3.2g | 2.1g |
| Sugar | 1.48g | 1.88g |
| Sodium | 7mg | 2mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.03g | 0.04g |
| Potassium | 299mg | 202mg |
| Vitamin A | 36mcg | 38mcg |
| Vitamin C | 23mg | 5.6mg |
| Calcium | 82mg | 24mg |
| Iron | 0.62mg | 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 Asparagus. Asparagus delivers 2.2g protein per serving — 0.3g more than Okra.
For low-carb diets
Choose Asparagus with 3.88g carbs per serving.
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Take the free quizCommon Questions
Is Okra or Asparagus better for weight loss?
For weight loss, Asparagus is the better choice. Okra has 33 calories and 1.93g 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, Okra or Asparagus?
Asparagus has more protein per serving. Okra provides 1.93g and Asparagus provides 2.2g of protein.
Can I eat both okra and asparagus together?
Yes! Combining okra and asparagus gives you 53 calories and 4.13g protein. This combination can work well as part of a balanced meal.