Pasta 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
Pasta
Best for low-carb
Asparagus
Macro Comparison
Pasta: 100g (100g) | Asparagus: 100g (100g)
371
Pasta
20
Asparagus
13g
Pasta
2.2g
Asparagus
74.7g
Pasta
3.88g
Asparagus
1.51g
Pasta
0.12g
Asparagus
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
14%
Pasta
44%
Asparagus
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| Nutrient | Pasta | Asparagus |
|---|---|---|
| Calories | 371 | 20 |
| Protein | 13g | 2.2g |
| Carbs | 74.7g | 3.9g |
| Fat | 1.5g | 0.1g |
| Fiber | 3.2g | 2.1g |
| Sugar | 2.67g | 1.88g |
| Sodium | 6mg | 2mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.28g | 0.04g |
| Potassium | 223mg | 202mg |
| Vitamin A | 0mcg | 38mcg |
| Vitamin C | 0mg | 5.6mg |
| Calcium | 21mg | 24mg |
| Iron | 3.3mg | 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 Pasta. Pasta delivers 13g protein per serving — 10.8g 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 Pasta or Asparagus better for weight loss?
For weight loss, Asparagus is the better choice. Pasta has 371 calories and 13g 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, Pasta or Asparagus?
Pasta has more protein per serving. Pasta provides 13g and Asparagus provides 2.2g of protein.
Can I eat both pasta and asparagus together?
Yes! Combining pasta and asparagus gives you 391 calories and 15.2g protein. This combination can work well as part of a balanced meal.