Asparagus vs Cauliflower: The Healthier Choice
Where is more calories, protein, carbs - what is more healthy?
Cauliflower vs Asparagus: Nutrition Comparison
| per 100g | Asparagus | Cauliflower |
|---|---|---|
| Calories | 20 | 25 |
| Carbohydrates | 3.38 g | 4.97 g |
| Fat | 0.12 g | 0.28 g |
| Dietary fiber | 2.1 g | 2 g |
| Protein | 2.2 g | 1.92 g |
| Calcium | 24 mg | 22 mg |
| Iron | 1.14 mg | 0.42 mg |
| Magnessium | 14 mg | 15 mg |
| Potassium | 202 mg | 299 mg |
| Sodium | 2 mg | 30 mg |
| Zink | 0.54 mg | 0.27 mg |
| Vitaminium B1 (Thiamine) | 0.143 mg | 0.05 mg |
| Vitaminium B2 (riboflavin) | 0.141 mg | 0.06 mg |
| Vitaminium B3 (Niacin) | 0.978 mg | 0.507 mg |
| Vitaminium B5 | 0.274 mg | 0.667 mg |
| Vitaminium B6 | 0.091 mg | 0.184 mg |
| Vitaminium B9 (Folic acid) | 52 mg | 57 mg |
| Vitaminium C | 5.6 mg | 48.2 mg |
| Vitaminium E | 1.13 mg | 0.08 mg |
| Vitaminium K | 41.6 mg | 15.5 mg |
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
- Calories:
cauliflower - 25% more than asparagus - Carbohydrates:
cauliflower - 47% more than asparagus - Fat:
cauliflower - 133% more than asparagus - Dietary fiber:
asparagus - 5% more than cauliflower - Protein:
asparagus - 15% more than cauliflower
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%.
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
Cauliflower
25kcal- Calories25
- Carbohydrates4.97 g
- Fat0.28 g
- Dietary fiber2 g
- Protein1.92 g
100g | ounce | single piece | cup | half cup | 1 floret
Calories source
- 66% CARBS
- 26% PROTEIN
- 8% FAT
Vitamins: cauliflower vs asparagus
- Vitaminium B1 (Thiamine):
asparagus - 186% more than cauliflower - Vitaminium B2 (riboflavin):
asparagus - 135% more than cauliflower - Vitaminium B3 (Niacin):
asparagus - 93% more than cauliflower - Vitaminium B5:
cauliflower - 143% more than asparagus - Vitaminium B6:
cauliflower - 102% more than asparagus - Vitaminium B9 (Folic acid):
cauliflower - 10% more than asparagus - Vitaminium C:
cauliflower - 761% more than asparagus - Vitaminium E:
asparagus - 1313% more than cauliflower - Vitaminium K:
asparagus - 168% more than cauliflower
Minerals: asparagus vs cauliflower
- Calcium:
asparagus - 9% more than cauliflower - Iron:
asparagus - 171% more than cauliflower - Magnessium:
cauliflower - 7% more than asparagus - Potassium:
cauliflower - 48% more than asparagus - Sodium:
cauliflower - 1400% more than asparagus - Zink:
asparagus - 100% more than cauliflower
Compares of asparagus
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- see all compares of asparagus
Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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