Cauliflower vs Asparagus
Complete nutrition comparison per 100g serving
Which is Healthier?
Asparagus is generally healthier
Asparagus comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (20 vs 25), more protein (2.2g vs 1.9g), less sodium (2mg vs 49mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Asparagus
20 kcal
More Protein
Asparagus
2.2g
More Fiber
Cauliflower
2.4g
Less Sugar
Cauliflower
1g
Visual Comparison
Caloriesper 100g
Cauliflower
25
Asparagus
20
Proteinper 100g
Cauliflower
1.9g
Asparagus
2.2g
Carbohydratesper 100g
Cauliflower
5g
Asparagus
4g
Fatper 100g
Cauliflower
0.3g
Asparagus
0.1g
Side-by-Side Nutrition Table
| Nutrient | Cauliflower | Asparagus | Difference |
|---|---|---|---|
| Calories | 25kcal | 20kcal✓ | +5.0kcal |
| Protein | 1.9g | 2.2g✓ | -0.3g |
| Carbohydrates | 5g | 4g✓ | +1.0g |
| Fat | 0.3g | 0.1g✓ | +0.2g |
| Fiber | 2.4g✓ | 2.1g | +0.3g |
| Sugar | 1g✓ | 1.9g | -0.9g |
| Sodium | 49mg | 2mg✓ | +47.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Cauliflower
Per 100g:25 calories
Per cup (150g):38 calories
Per serving (85g):21 calories
Asparagus
Per 100g:20 calories
Per cup (150g):30 calories
Per serving (85g):17 calories
Diet Compatibility
Cauliflower
Low-CarbLow-CalorieVeganVegetarianPaleoLow-Sodium
Asparagus
Low-CarbLow-CalorieVeganVegetarianPaleoLow-Sodium
When to Choose Cauliflower
- ✓More fiber (2.4g vs 2.1g)
- ✓Less sugar (1g vs 1.9g)
Common Uses
SaladsStir-friesRoasted sidesSoups
When to Choose Asparagus
- ✓Lower in calories (20 vs 25)
- ✓Higher in protein (2.2g vs 1.9g)
- ✓Lower in carbs (4g vs 5g)
- ✓Lower sodium (2mg vs 49mg)
Common Uses
SaladsStir-friesRoasted sidesSoups