Asparagus vs Broccoli
Complete nutrition comparison per 100g serving
Which is Healthier?
Broccoli is generally healthier
Broccoli comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (2.8g vs 2.2g), more fiber (2.4g vs 2.1g), less sugar (1.4g vs 1.9g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Asparagus
20 kcal
More Protein
Broccoli
2.8g
More Fiber
Broccoli
2.4g
Less Sugar
Broccoli
1.4g
Visual Comparison
Caloriesper 100g
Asparagus
20
Broccoli
34
Proteinper 100g
Asparagus
2.2g
Broccoli
2.8g
Carbohydratesper 100g
Asparagus
4g
Broccoli
7g
Fatper 100g
Asparagus
0.1g
Broccoli
0.4g
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Asparagus
Per 100g:20 calories
Per cup (150g):30 calories
Per serving (85g):17 calories
Broccoli
Per 100g:34 calories
Per cup (150g):51 calories
Per serving (85g):29 calories
Diet Compatibility
Asparagus
Low-CarbLow-CalorieVeganVegetarianPaleoLow-Sodium
Broccoli
Low-CarbLow-CalorieVeganVegetarianPaleoLow-Sodium
When to Choose Asparagus
- ✓Lower in calories (20 vs 34)
- ✓Lower in carbs (4g vs 7g)
- ✓Lower sodium (2mg vs 64mg)
Common Uses
SaladsStir-friesRoasted sidesSoups
When to Choose Broccoli
- ✓Higher in protein (2.8g vs 2.2g)
- ✓More fiber (2.4g vs 2.1g)
- ✓Less sugar (1.4g vs 1.9g)
Common Uses
SaladsStir-friesRoasted sidesSoups