Cooked Asparagus vs Spinach Calories

Spinach has 32% more calories than cooked asparagus: 28 vs 21 calories per 100 g.

For protein, spinach has more. For fat, spinach has more. For carbohydrates, cooked asparagus has more. For fiber, cooked asparagus has more.

Cooked Asparagus and Spinach calorie calculator

Amount of each−+Unitgramsouncescalories (same calories)

Cooked Asparagus

21calories in 100 g

• Protein 2.4 g
• Fat 0.1 g
• Carbs 4.2 g

Cooked Asparagus nutrition

Spinach

28calories in 100 g

• Protein 2.9 g
• Fat 0.6 g
• Carbs 2.6 g

Spinach nutrition

Nutrition per 100 grams

Nutrient	Cooked Asparagus	Spinach
Calories	21	28
Protein	2.4 g	2.9 g
Fat	0.1 g	0.6 g
Saturated fat	0 g	-
Carbohydrates	4.2 g	2.6 g
Fiber	2.3 g	1.6 g
Sugars	2 g	-
Sodium	127 mg	107 mg
Potassium	217 mg	460 mg
Calcium	26 mg	67 mg
Iron	2.3 mg	1.1 mg
Vitamin C	5.1 mg	30 mg

Cooked Asparagus vs Spinach: common questions

Which has more calories, cooked asparagus or spinach?

Spinach has more calories per 100 g (28 vs 21).

Which has more protein, cooked asparagus or spinach?

Spinach has more protein per 100 g (2.9 g vs 2.4 g).

Is cooked asparagus or spinach better for weight loss?

Cooked Asparagus has fewer calories per 100 g, so you can eat more of it for the same calories. Total calories across the day matter more than any single food, and protein and fiber help with fullness.

More comparisons

Cooked Asparagus

Cooked Asparagus nutritionvs Cooked Broccolivs Cooked Green Beansvs Artichokevs Cooked Bamboo Shootsvs Boiled Yardlong Beanvs Cooked Celeryvs Cooked Cauliflower

Spinach

Spinach nutritionvs Raw Amaranth Leavesvs Raw Arugulavs Cooked Beet Greensvs Cooked Broccolivs Cooked Brussels Sproutsvs Raw Cabbagevs Cooked Chard

Source: USDA FoodData Central. Cooked Asparagus: FDC ID 2709834. Spinach: FDC ID 1750353.