Calorie comparison
Asparagus vs Potato
Per 100 grams, asparagus is the lighter choice by 57 calories, while asparagus delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Asparagus | Potato |
|---|---|---|
| Calories | 20 | 77 |
| Protein | 2.2 g | 2 g |
| Carbs | 3.9 g | 17 g |
| Fat | 0.1 g | 0.1 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🌿 Asparagus
1 cup (134 g)
27 cal
2.9 g protein · 5.2 g carbs · 0.1 g fat
🥔 Potato
1 medium (173 g)
133 cal
3.5 g protein · 29.4 g carbs · 0.2 g fat
Frequently asked
Which has more calories, asparagus or potato?
Per 100 g, asparagus has 20 calories and potato has 77. Asparagus is lower in calories.
Which has more protein, asparagus or potato?
Asparagus has 2.2 g of protein per 100 g; potato has 2 g. Asparagus wins on protein.
Is asparagus or potato better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward asparagus — but portion size matters more than which food you pick.
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