Asparagus vs Kale: Nutrition Comparison

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

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

Kale vs Asparagus: Nutrition Comparison

per 100gAsparagusKale
Calories20 49
Carbohydrates3.38 g8.75 g
Fat0.12 g0.93 g
Dietary fiber2.1 g3.6 g
Protein2.2 g4.28 g
Calcium24 mg150 mg
Iron1.14 mg1.47 mg
Magnessium14 mg47 mg
Phosphorus52 mg92 mg
Potassium202 mg491 mg
Sodium2 mg38 mg
Zink0.54 mg0.56 mg
Vitaminium B1 (Thiamine)0.143 mg0.11 mg
Vitaminium B2 (riboflavin)0.141 mg0.13 mg
Vitaminium B3 (Niacin)0.978 mg1 mg
Vitaminium B50.274 mg0.091 mg
Vitaminium B60.091 mg0.271 mg
Vitaminium B9 (Folic acid)52 mg141 mg
Vitaminium C5.6 mg120 mg
Vitaminium K41.6 mg704.8 mg
Beta karoten9 mg5927 mg

Less Calories in Asparagus

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

Asparagus has 20 kcal per 100g and kale 49 kcal per 100g so it is pretty easy to calculate that the difference is about 145%.

In asparagus and in kale most calories came from carbs.

See tables below to compare asparagus with kale in details.

Asparagus And Kale Nutrition Difference

  • Calories:
    kale - 145% more than asparagus
  • Carbohydrates:
    kale - 159% more than asparagus
  • Fat:
    kale - 675% more than asparagus
  • Dietary fiber:
    kale - 71% more than asparagus
  • Protein:
    kale - 95% more than asparagus

Less protein in asparagus

It is aslo easy to see see that in asparagus is less protein than in kale.

There is 4.28g per 100g of kale and 2.2g per 100g of asparagus so using simple math we can see that difference is about 95%.

Less carbohydrates in asparagus

In asparagus is less carbohydrates than in kale.

There is 8.75g/100g of carbohydrates in kale and 3.38g/100g in asparagus so let me do the math for you again - difference is about 159%.

Less fat in asparagus

In asparagus is less fats than in kale.

The tables above show us that there is 0.93g/100g of fats in kale and 0.12g/100g in asparagus. In this case difference is about 675%.


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

Calories source

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


  • Calories49
  • Carbohydrates8.75 g
  • Fat0.93 g
  • Dietary fiber3.6 g
  • Protein4.28 g
Kale calories per:
| ounce | handfull | cup | chopped

Calories source

  • 58% CARBS
  • 28% PROTEIN
  • 14% FAT

Vitamins: kale vs asparagus

  • Vitaminium B1 (Thiamine):
    asparagus - 30% more than kale
  • Vitaminium B2 (riboflavin):
    asparagus - 8% more than kale
  • Vitaminium B3 (Niacin):
    kale - 2% more than asparagus
  • Vitaminium B5:
    asparagus - 201% more than kale
  • Vitaminium B6:
    kale - 198% more than asparagus
  • Vitaminium B9 (Folic acid):
    kale - 171% more than asparagus
  • Vitaminium C:
    kale - 2043% more than asparagus
  • Vitaminium K:
    kale - 1594% more than asparagus
  • Beta karoten:
    kale - 65756% more than asparagus

Minerals: asparagus vs kale

  • Calcium:
    kale - 525% more than asparagus
  • Iron:
    kale - 29% more than asparagus
  • Magnessium:
    kale - 236% more than asparagus
  • Phosphorus:
    kale - 77% more than asparagus
  • Potassium:
    kale - 143% more than asparagus
  • Sodium:
    kale - 1800% more than asparagus
  • Zink:
    kale - 4% more than asparagus
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.

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