Quinoa 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
Quinoa
Best for low-carb
Asparagus
Macro Comparison
Quinoa: 100g (100g) | Asparagus: 100g (100g)
120
Quinoa
20
Asparagus
4.4g
Quinoa
2.2g
Asparagus
21.3g
Quinoa
3.88g
Asparagus
1.92g
Quinoa
0.12g
Asparagus
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
15%
Quinoa
44%
Asparagus
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| Nutrient | Quinoa | Asparagus |
|---|---|---|
| Calories | 120 | 20 |
| Protein | 4.4g | 2.2g |
| Carbs | 21.3g | 3.9g |
| Fat | 1.9g | 0.1g |
| Fiber | 2.8g | 2.1g |
| Sugar | 0.87g | 1.88g |
| Sodium | 7mg | 2mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.23g | 0.04g |
| Potassium | 172mg | 202mg |
| Vitamin A | 0mcg | 38mcg |
| Vitamin C | 0mg | 5.6mg |
| Calcium | 17mg | 24mg |
| Iron | 1.49mg | 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 Quinoa. Quinoa delivers 4.4g protein per serving — 2.2g 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 Quinoa or Asparagus better for weight loss?
For weight loss, Asparagus is the better choice. Quinoa has 120 calories and 4.4g 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, Quinoa or Asparagus?
Quinoa has more protein per serving. Quinoa provides 4.4g and Asparagus provides 2.2g of protein.
Can I eat both quinoa and asparagus together?
Yes! Combining quinoa and asparagus gives you 140 calories and 6.6000000000000005g protein. This combination can work well as part of a balanced meal.