Lettuce, cos or romaine vs Asparagus
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Lettuce, cos or romaine
Best for muscle gain
Asparagus
Best for low-carb
Lettuce, cos or romaine
Macro Comparison
Lettuce, cos or romaine: 100g (100g) | Asparagus: 100g (100g)
17
Lettuce, cos or romaine
20
Asparagus
1.23g
Lettuce, cos or romaine
2.2g
Asparagus
3.29g
Lettuce, cos or romaine
3.88g
Asparagus
0.3g
Lettuce, cos or romaine
0.12g
Asparagus
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
29%
Lettuce, cos or romaine
44%
Asparagus
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| Nutrient | Lettuce, cos or romaine | Asparagus |
|---|---|---|
| Calories | 17 | 20 |
| Protein | 1.2g | 2.2g |
| Carbs | 3.3g | 3.9g |
| Fat | 0.3g | 0.1g |
| Fiber | 2.1g | 2.1g |
| Sugar | 1.19g | 1.88g |
| Sodium | 8mg | 2mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.04g | 0.04g |
| Potassium | 247mg | 202mg |
| Vitamin A | 436mcg | 38mcg |
| Vitamin C | 4mg | 5.6mg |
| Calcium | 33mg | 24mg |
| Iron | 0.97mg | 2.14mg |
Which Should You Choose?
For weight loss
Choose Lettuce, cos or romaine. With 17 calories and 1.23g 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 — 1g more than Lettuce, cos or romaine.
For low-carb diets
Choose Lettuce, cos or romaine with 3.29g carbs per serving.
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Take the free quizCommon Questions
Is Lettuce, cos or romaine or Asparagus better for weight loss?
For weight loss, Lettuce, cos or romaine is the better choice. Lettuce, cos or romaine has 17 calories and 1.23g 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, Lettuce, cos or romaine or Asparagus?
Asparagus has more protein per serving. Lettuce, cos or romaine provides 1.23g and Asparagus provides 2.2g of protein.
Can I eat both lettuce, cos or romaine and asparagus together?
Yes! Combining lettuce, cos or romaine and asparagus gives you 37 calories and 3.43g protein. This combination can work well as part of a balanced meal.