Asparagus vs Broccoli: Choose Wisely
Where is more calories, protein, carbs - what is more healthy?
Broccoli vs Asparagus: Nutrition Comparison
| per 100g | Asparagus | Broccoli |
|---|---|---|
| Calories | 20 | 34 |
| Carbohydrates | 3.38 g | 6.64 g |
| Fat | 0.12 g | 0.37 g |
| Dietary fiber | 2.1 g | 2.6 g |
| Protein | 2.2 g | 2.82 g |
| Calcium | 24 mg | 47 mg |
| Iron | 1.14 mg | 0.73 mg |
| Magnessium | 14 mg | 21 mg |
| Potassium | 202 mg | 316 mg |
| Sodium | 2 mg | 33 mg |
| Zink | 0.54 mg | 0.41 mg |
| Vitaminium B1 (Thiamine) | 0.143 mg | 0.071 mg |
| Vitaminium B2 (riboflavin) | 0.141 mg | 0.117 mg |
| Vitaminium B3 (Niacin) | 0.978 mg | 0.639 mg |
| Vitaminium B5 | 0.274 mg | 0.573 mg |
| Vitaminium B6 | 0.091 mg | 0.175 mg |
| Vitaminium B9 (Folic acid) | 52 mg | 63 mg |
| Vitaminium C | 5.6 mg | 89.2 mg |
| Vitaminium E | 1.13 mg | 0.17 mg |
| Vitaminium K | 41.6 mg | 101.6 mg |
| Beta karoten | 9 mg | 361 mg |
Less Calories in Asparagus
At first glance, you can see that in asparagus is much less calories than in broccoli.
Asparagus has 20 kcal per 100g and broccoli 34 kcal per 100g so it is pretty easy to calculate that the difference is about 70%.
In asparagus and in broccoli most calories came from carbs.
See tables below to compare asparagus with broccoli in details.
Asparagus And Broccoli Nutrition Difference
- Calories:
broccoli - 70% more than asparagus - Carbohydrates:
broccoli - 96% more than asparagus - Fat:
broccoli - 208% more than asparagus - Dietary fiber:
broccoli - 24% more than asparagus - Protein:
broccoli - 28% more than asparagus
Less protein in asparagus
It is aslo easy to see see that in asparagus is less protein than in broccoli.
There is 2.82g per 100g of broccoli and 2.2g per 100g of asparagus so using simple math we can see that difference is about 28%.
Less carbohydrates in asparagus
In asparagus is less carbohydrates than in broccoli.
There is 6.64g/100g of carbohydrates in broccoli and 3.38g/100g in asparagus so let me do the math for you again - difference is about 96%.
Less fat in asparagus
In asparagus is less fats than in broccoli.
The tables above show us that there is 0.37g/100g of fats in broccoli and 0.12g/100g in asparagus. In this case difference is about 208%.
Asparagus
20kcal- Calories20
- Carbohydrates3.38 g
- Fat0.12 g
- Dietary fiber2.1 g
- Protein2.2 g
100g | ounce | single piece | handfull | bunch | cup | half cup
Calories source
- 58% CARBS.
- 38% PROTEIN
- 5% FAT
Broccoli
34kcal- Calories34
- Carbohydrates6.64 g
- Fat0.37 g
- Dietary fiber2.6 g
- Protein2.82 g
100g | ounce | single piece | cup | flowerets | cup | half cup | 1 floweret
Calories source
- 65% CARBS
- 27% PROTEIN
- 8% FAT
Vitamins: broccoli vs asparagus
- Vitaminium B1 (Thiamine):
asparagus - 101% more than broccoli - Vitaminium B2 (riboflavin):
asparagus - 21% more than broccoli - Vitaminium B3 (Niacin):
asparagus - 53% more than broccoli - Vitaminium B5:
broccoli - 109% more than asparagus - Vitaminium B6:
broccoli - 92% more than asparagus - Vitaminium B9 (Folic acid):
broccoli - 21% more than asparagus - Vitaminium C:
broccoli - 1493% more than asparagus - Vitaminium E:
asparagus - 565% more than broccoli - Vitaminium K:
broccoli - 144% more than asparagus - Beta karoten:
broccoli - 3911% more than asparagus
Minerals: asparagus vs broccoli
- Calcium:
broccoli - 96% more than asparagus - Iron:
asparagus - 56% more than broccoli - Magnessium:
broccoli - 50% more than asparagus - Potassium:
broccoli - 56% more than asparagus - Sodium:
broccoli - 1550% more than asparagus - Zink:
asparagus - 32% more than broccoli
Compares of asparagus
- Asparagus vs Artichoke
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- Asparagus vs Beetroot
- Asparagus vs Bok Choy
- Asparagus vs Broccoli
- see all compares of asparagus
Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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