Asparagus vs Cashews: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Asparagus is generally healthier
Asparagus comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (20 vs 553), less sugar (1.9g vs 5.9g), less sodium (2mg vs 10mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Asparagus
20 kcal
More Protein
Cashews
18g
More Fiber
Cashews
3.3g
Less Sugar
Asparagus
1.9g
Visual Comparison
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Asparagus
Cashews
Diet Compatibility
Asparagus
Cashews
When to Choose Asparagus
- ✓Lower in calories (20 vs 553)
- ✓Lower in carbs (4g vs 30g)
- ✓Less sugar (1.9g vs 5.9g)
- ✓Lower sodium (2mg vs 10mg)
Common Uses
When to Choose Cashews
- ✓Higher in protein (18g vs 2.2g)
- ✓More fiber (3.3g vs 2.1g)
Common Uses
Asparagus vs Cashews: Nutritional Analysis
Cashews is more calorie-dense at 553 calories per 100g compared to 20 for Asparagus, a difference of 533 calories. On the protein front, Cashews delivers more with 18g per 100g versus 2.2g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Asparagus and Cashews tell different nutritional stories. Asparagus provides 4g of carbohydrates, 0.1g of fat, and 2.1g of fiber per 100g, while Cashews contains 30g carbs, 44g fat, and 3.3g fiber. The higher fiber content in Cashews supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Asparagus contains 1.9g while Cashews has 5.9g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Asparagus is the lower-calorie choice at 20 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Cashews provides more protein (18g/100g), supporting muscle repair and growth.
- For sustained energy: Cashews offers more fiber (3.3g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Asparagus or Cashews?
Cashews has more calories with 553 kcal per 100g, compared to Asparagus with 20 kcal. That's a difference of 533 calories per 100g serving.
Is Asparagus healthier than Cashews?
Based on our nutritional analysis, Asparagus is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Asparagus has 20 calories, 2.2g protein, and 2.1g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Asparagus and Cashews?
Cashews has more protein with 18g per 100g, compared to Asparagus with 2.2g. Cashews provides 15.8g more protein per 100g serving.
Which is better for weight loss, Asparagus or Cashews?
For weight loss, Asparagus is the better choice with only 20 calories per 100g compared to 553 calories in Cashews. Cashews also offers 3.3g of fiber per 100g, which helps you feel fuller longer.
Does Asparagus or Cashews have fewer carbs?
Asparagus has fewer carbs with 4g per 100g, compared to Cashews with 30g. If you're following a low-carb diet, Asparagus is the better option with 26.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.