Asparagus vs Green Beans
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Asparagus vs Beans (Snap, Green): nutrition per 100 g
| Per 100 g | Asparagus | Beans (Snap, Green) |
|---|---|---|
| Calories | 28 kcal | 40 kcal |
| Protein | 1.4 g | 2 g |
| Carbohydrate | 5.1 g | 7.4 g |
| Fat | 0.2 g | 0.3 g |
| Fibre | 1.9 g | 3 g |
| Allergens | None listed | None listed |
Vitamins and minerals per 100 g
| Nutrient | Asparagus | Beans (Snap, Green) |
|---|---|---|
| Calcium, Ca | 20.58 mg | 40.05 mg |
| Copper, Cu | 0.13 mg | 0.1 mg |
| Folate, total | 182.5 ug | 33 ug |
| Iron, Fe | 0.44 mg | 0.65 mg |
| Magnesium, Mg | 13.78 mg | 28.21 mg |
| Manganese, Mn | 0.15 mg | 0.33 mg |
| Niacin | 1.08 mg | 0.73 mg |
| Phosphorus, P | 53.9 mg | 41.15 mg |
| Potassium, K | 277.5 mg | 290.4 mg |
| Sodium, Na | 2.46 mg | 0 mg |
| Thiamin | 0.07 mg | 0.06 mg |
| Vitamin B-6 | 0.11 mg | 0.12 mg |
| Vitamin C, total ascorbic acid | 9.15 mg | 12.2 mg |
| Zinc, Zn | 0.6 mg | 0.35 mg |
Asparagus is the leaner, lower-calorie choice. Beans (Snap, Green) is higher in fibre and carbohydrate. That makes Asparagus more relevant when you want a lighter, lower-calorie option, and Beans (Snap, Green) when you want more fibre for fullness and digestion.
Full nutrition facts: Asparagus ยท Beans (Snap, Green)
Bottom line
Per 100 g, Asparagus provides 28 kcal, 1.4 g protein, 5.1 g carbohydrate, 0.2 g fat and 1.9 g fiber; Green Beans provides 40 kcal, 2 g protein, 7.4 g carbohydrate, 0.3 g fat and 3 g fiber.
Green beans carry more fiber and carbohydrate; asparagus is lower in calories and higher in folate. Both are under 40 kcal per 100 g.
In short: for weight loss or a bigger portion at the same calories, Asparagus; for fiber and digestion, Green Beans. If none of those goals applies, pick by taste, price and what the recipe needs.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.