Asparagus vs. Broccoli
Nutrition comparison of Asparagus and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
asparagus
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in asparagus and broccoli:
- Both asparagus and broccoli are high in dietary fiber and potassium.
- Asparagus has more thiamin, however, broccoli contains more pantothenic acid.
- Asparagus is a great source of iron.
- Broccoli is a great source of Vitamin K and calcium.
- Broccoli is an excellent source of Vitamin C.
USDA sources for nutritional information: Asparagus (Asparagus, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus and broccoli contain similar amounts of calories - asparagus has 20 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, asparagus is heavier in protein, lighter in carbs and similar to broccoli for fat. Asparagus has a macronutrient ratio of 34:61:5 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Asparagus | Broccoli | |
|---|---|---|
| Protein | 34% | 28% |
| Carbohydrates | 61% | 65% |
| Fat | 5% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus and broccoli contain similar amounts of carbs - asparagus has 3.9g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both asparagus and broccoli are high in dietary fiber. Broccoli has 24% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Asparagus and broccoli contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Asparagus and broccoli contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both asparagus and broccoli are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 14 times more Vitamin C than asparagus - asparagus has 5.6mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Asparagus and broccoli contain similar amounts of Vitamin A - asparagus has 38ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Asparagus and broccoli contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 144% more Vitamin K than asparagus - asparagus has 41.6ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin, however, broccoli contains more pantothenic acid. Both asparagus and broccoli contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Asparagus | Broccoli | |
|---|---|---|
| Thiamin | 0.143 MG | 0.071 MG |
| Riboflavin | 0.141 MG | 0.117 MG |
| Niacin | 0.978 MG | 0.639 MG |
| Pantothenic acid | 0.274 MG | 0.573 MG |
| Vitamin B6 | 0.091 MG | 0.175 MG |
| Folate | 52 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 96% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Asparagus is a great source of iron and it has 193% more iron than broccoli - asparagus has 2.1mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both asparagus and broccoli are high in potassium. Broccoli has 56% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and broccoli has 316mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, asparagus has more isorhamnetin and quercetin than broccoli per 100 grams, however, broccoli contains more kaempferol and luteolin than asparagus per 100 grams.
| Asparagus | Broccoli | |
|---|---|---|
| isorhamnetin | 5.7 mg | ~ |
| kaempferol | 1.39 mg | 7.84 mg |
| Quercetin | 13.98 mg | 3.26 mg |
| luteolin | ~ | 0.8 mg |
| myricetin | ~ | 0.06 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both asparagus and broccoli contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Asparagus | Broccoli | |
|---|---|---|
| beta-carotene | 449 UG | 361 UG |
| alpha-carotene | 9 UG | 25 UG |
| lutein + zeaxanthin | 710 UG | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, broccoli has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Asparagus | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.0215 G |
| Total | 0.01 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both asparagus and broccoli contain small amounts of linoleic acid.
| Asparagus | Broccoli | |
|---|---|---|
| linoleic acid | 0.04 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.04 G | 0.055 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Asparagus g
()
|
Daily Values (%) |
Broccoli g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does asparagus or broccoli contain more calories in 100 grams?Asparagus and broccoli contain similar amounts of calories - asparagus has 20 calories in 100g and broccoli has 34 calories.
Is asparagus or broccoli better for protein?
Asparagus and broccoli contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and broccoli has 2.8g of protein.
Does asparagus or broccoli have more carbohydrates?
By weight, asparagus and broccoli contain similar amounts of carbs - asparagus has 3.9g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does asparagus or broccoli contain more potassium?
Both asparagus and broccoli are high in potassium. Broccoli has 60% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and broccoli has 316mg of potassium.