Asparagus vs Cauliflower: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Asparagus - calories, kcal, weight, nutrition
Cauliflower - calories, kcal, weight, nutrition

Less Calories in Asparagus

At first glance, you can see that in asparagus is less calories than in cauliflower.

Asparagus has 20 kcal per 100g and cauliflower 25 kcal per 100g so it is pretty easy to calculate that the difference is about 25%.

In asparagus and in cauliflower most calories came from carbs.

See tables below to compare asparagus with cauliflower in details.

Asparagus And Cauliflower Nutrition Difference

Cauliflower vs Asparagus: Vitamins and Minerals Comparison

per 100gAsparagusCauliflower
Calories20 25
Carbohydrates3.38 g4.97 g
Fat0.12 g0.28 g
Dietary fiber2.1 g2 g
Protein2.2 g1.92 g
Calcium24 mg22 mg
Iron1.14 mg0.42 mg
Magnessium14 mg15 mg
Potassium202 mg299 mg
Sodium2 mg30 mg
Zink0.54 mg0.27 mg
Vitaminium B1 (Thiamine)0.143 mg0.05 mg
Vitaminium B2 (riboflavin)0.141 mg0.06 mg
Vitaminium B3 (Niacin)0.978 mg0.507 mg
Vitaminium B50.274 mg0.667 mg
Vitaminium B60.091 mg0.184 mg
Vitaminium B9 (Folic acid)52 mg57 mg
Vitaminium C5.6 mg48.2 mg
Vitaminium E1.13 mg0.08 mg
Vitaminium K41.6 mg15.5 mg

More protein in asparagus

It is aslo easy to see see that in asparagus is more protein than in cauliflower.

There is 1.92g per 100g of cauliflower and 2.2g per 100g of asparagus so using simple math we can see that difference is about 15%.

Less carbohydrates in asparagus

In asparagus is less carbohydrates than in cauliflower.

There is 4.97g/100g of carbohydrates in cauliflower and 3.38g/100g in asparagus so let me do the math for you again - difference is about 47%.

Less fat in asparagus

In asparagus is less fats than in cauliflower.

The tables above show us that there is 0.28g/100g of fats in cauliflower and 0.12g/100g in asparagus. In this case difference is about 133%.


  • Calories20
  • Carbohydrates3.38 g
  • Fat0.12 g
  • Dietary fiber2.1 g
  • Protein2.2 g
Asparagus calories per:
100g | ounce | single piece | handfull | bunch | cup | half cup

Calories source

  • 58% CARBS.
  • 38% PROTEIN
  • 5% FAT


  • Calories25
  • Carbohydrates4.97 g
  • Fat0.28 g
  • Dietary fiber2 g
  • Protein1.92 g
Cauliflower calories per:
100g | ounce | single piece | cup | half cup | 1 floret

Calories source

  • 66% CARBS
  • 26% PROTEIN
  • 8% FAT

Vitamins: cauliflower vs asparagus

Minerals: asparagus vs cauliflower

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

Add comment

We use cookies to ensure that we give you the best experience on our website. If you continue to use this site we will assume that you are happy with it. Privacy Policy