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Asparagus vs Black Beans: Calories Compared
Asparagus is lower in calories (20 vs 132 per 100g). Asparagus has 2.2g protein per 100g versus 8.9g in Black Beans.
Per typical serving, Asparagus provides 3 kcal (based on a 16g portion) versus Black Beans at 227 kcal (172g). The average adult needs around 2,000 calories per day, so asparagus contributes 0.2% and black beans contributes 11.4% 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 | Black Beans |
|---|---|---|
| Calories | 20 kcal | 132 kcal |
| Protein | 2.2g | 8.9g |
| Carbohydrates | 3.9g | 23.7g |
| of which Sugars | 1.9g | 0.3g |
| Fat | 0.1g | 0.5g |
| of which Saturates | 0g | 0.1g |
| Fibre | 2.1g | 8.7g |
| Sodium | 2mg | 1mg |
| Potassium | 202mg | 355mg |
| Calcium | 24mg | 27mg |
| Iron | 2.1mg | 2.1mg |
| Vitamin C | 5.6mg | 0mg |
| Vitamin A | 38µg | 0µg |
| Selenium | 2µg | 1µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Black Beans has more (132kcal vs 20kcal per 100g) — a difference of 112kcal. Asparagus is the lower-calories option if that is your priority.
- Protein: Black Beans has more (8.9g vs 2.2g per 100g) — a difference of 6.7g. Black Beans is the stronger source of protein here.
- Carbohydrates: Black Beans has more (23.7g vs 3.9g per 100g) — a difference of 19.8g.
- Sugars: Asparagus has more (1.9g vs 0.3g per 100g) — a difference of 1.6g. Black Beans is the lower-sugars option if that is your priority.
- Fat: Black Beans has more (0.5g vs 0.1g per 100g) — a difference of 0.4g. Asparagus is the lower-fat option if that is your priority.
- Saturated fat: Black Beans has more (0.1g vs 0g per 100g) — a difference of 0.1g. Asparagus is the lower-saturated fat option if that is your priority.
- Fibre: Black Beans has more (8.7g vs 2.1g per 100g) — a difference of 6.6g. Black Beans is the stronger source of fibre here.
- Sodium: Asparagus has more (2mg vs 1mg per 100g) — a difference of 1mg. Black Beans is the lower-sodium option if that is your priority.
- Potassium: Black Beans has more (355mg vs 202mg per 100g) — a difference of 153mg. Black Beans is the stronger source of potassium here.
- Calcium: Black Beans has more (27mg vs 24mg per 100g) — a difference of 3mg. Black Beans is the stronger source of calcium here.
- Iron: both foods contain the same amount (2mg per 100g).
- Vitamin c: Asparagus has more (6mg vs 0mg per 100g) — a difference of 6mg. Asparagus is the stronger source of vitamin C here.
- Vitamin a: Asparagus has more (38µg vs 0µg per 100g) — a difference of 38µg. 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): both foods contain the same amount (0mg per 100g).
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 | Black Beans | % 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, Black Beans provides more at 8.9g per 100g. For lower carbohydrates, Asparagus has fewer carbs at 3.9g per 100g.
Both asparagus and black beans 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 Black Beans?
Asparagus has 20 calories per 100g while Black Beans has 132 calories per 100g. Black Beans is higher in calories by 112 kcal per 100g.
Which has more protein, Asparagus or Black Beans?
Asparagus contains 2.2g of protein per 100g. Black Beans contains 8.9g of protein per 100g. Black Beans has more protein.
Is Asparagus healthier than Black Beans?
Asparagus has 20 kcal, 2.2g protein, 3.9g carbs and 0.1g fat per 100g. Black Beans has 132 kcal, 8.9g protein, 23.7g carbs and 0.5g 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 Black Beans?
Asparagus contains 2.1g of fibre per 100g, and Black Beans contains 8.7g per 100g. Black Beans has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Asparagus vs Black Beans?
A typical 4 spears of asparagus (16g) is around 3 calories. A typical 1 cup cooked of black beans (172g) is around 227 calories — a difference of 224 kcal per serving in favour of asparagus.
Can I substitute Asparagus for Black Beans 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).