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Asparagus vs Beetroot: Calories Compared
Asparagus is lower in calories (20 vs 43 per 100g). Asparagus has 2.2g protein per 100g versus 1.6g in Beetroot.
Per typical serving, Asparagus provides 3 kcal (based on a 16g portion) versus Beetroot at 58 kcal (136g). The average adult needs around 2,000 calories per day, so asparagus contributes 0.2% and beetroot contributes 2.9% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Asparagus | Beetroot |
|---|---|---|
| Calories | 20 kcal | 43 kcal |
| Protein | 2.2g | 1.6g |
| Carbohydrates | 3.9g | 9.6g |
| of which Sugars | 1.9g | 6.8g |
| Fat | 0.1g | 0.2g |
| of which Saturates | 0g | 0g |
| Fibre | 2.1g | 2.8g |
| Sodium | 2mg | 78mg |
| Potassium | 202mg | 325mg |
| Calcium | 24mg | 16mg |
| Iron | 2.1mg | 0.8mg |
| Vitamin C | 5.6mg | 4.9mg |
| Vitamin A | 38µg | 2µg |
| Selenium | 2µg | 1µg |
| Riboflavin (B2) | 0.1mg | 0mg |
Nutrient-by-nutrient breakdown
- Calories: Beetroot has more (43kcal vs 20kcal per 100g) — a difference of 23kcal. Asparagus is the lower-calories option if that is your priority.
- Protein: Asparagus has more (2.2g vs 1.6g per 100g) — a difference of 0.6g. Asparagus is the stronger source of protein here.
- Carbohydrates: Beetroot has more (9.6g vs 3.9g per 100g) — a difference of 5.7g.
- Sugars: Beetroot has more (6.8g vs 1.9g per 100g) — a difference of 4.9g. Asparagus is the lower-sugars option if that is your priority.
- Fat: Beetroot has more (0.2g vs 0.1g per 100g) — a difference of 0.1g. Asparagus is the lower-fat option if that is your priority.
- Saturated fat: both foods contain the same amount (0g per 100g).
- Fibre: Beetroot has more (2.8g vs 2.1g per 100g) — a difference of 0.7g. Beetroot is the stronger source of fibre here.
- Sodium: Beetroot has more (78mg vs 2mg per 100g) — a difference of 76mg. Asparagus is the lower-sodium option if that is your priority.
- Potassium: Beetroot has more (325mg vs 202mg per 100g) — a difference of 123mg. Beetroot is the stronger source of potassium here.
- Calcium: Asparagus has more (24mg vs 16mg per 100g) — a difference of 8mg. Asparagus is the stronger source of calcium here.
- Iron: Asparagus has more (2mg vs 1mg per 100g) — a difference of 1mg. Asparagus is the stronger source of iron here.
- Vitamin c: Asparagus has more (6mg vs 5mg per 100g) — a difference of 1mg. Asparagus is the stronger source of vitamin C here.
- Vitamin a: Asparagus has more (38µg vs 2µg per 100g) — a difference of 36µg. Asparagus is the stronger source of vitamin A here.
- Selenium: Asparagus has more (2µg vs 1µg per 100g) — a difference of 1µg. Asparagus is the stronger source of selenium here.
- Riboflavin (b2): Asparagus has more (0mg vs 0mg per 100g) — a difference of 0mg. Asparagus is the stronger source of riboflavin (B2) here.
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Asparagus | % DV | Beetroot | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
Vegetables with similar water content and texture (leafy vs leafy, root vs root) tend to substitute most easily in cooked dishes.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Asparagus is the lower-calorie option at 20 kcal per 100g. If you need more protein, Asparagus provides more at 2.2g per 100g. For lower carbohydrates, Asparagus has fewer carbs at 3.9g per 100g.
Both asparagus and beetroot can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Asparagus or Beetroot?
Asparagus has 20 calories per 100g while Beetroot has 43 calories per 100g. Beetroot is higher in calories by 23 kcal per 100g.
Which has more protein, Asparagus or Beetroot?
Asparagus contains 2.2g of protein per 100g. Beetroot contains 1.6g of protein per 100g. Asparagus has more protein.
Is Asparagus healthier than Beetroot?
Asparagus has 20 kcal, 2.2g protein, 3.9g carbs and 0.1g fat per 100g. Beetroot has 43 kcal, 1.6g protein, 9.6g carbs and 0.2g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Asparagus or Beetroot?
Asparagus contains 2.1g of fibre per 100g, and Beetroot contains 2.8g per 100g. Beetroot has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Asparagus vs Beetroot?
A typical 4 spears of asparagus (16g) is around 3 calories. A typical 1 beetroot of beetroot (136g) is around 58 calories — a difference of 55 kcal per serving in favour of asparagus.
Can I substitute Asparagus for Beetroot in recipes?
Vegetables with similar water content and texture (leafy vs leafy, root vs root) tend to substitute most easily in cooked dishes.
Track both accurately
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).