Asparagus (Raw)vsBroccoli (Raw)
Asparagus (Raw) has 20 calories and 2.2g protein per 100g. Broccoli (Raw) has 31 calories and 2.6g protein per 100g Broccoli (Raw) has more protein, Asparagus (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Asparagus (Raw) vs Broccoli (Raw)
Go with Asparagus (Raw) at just 20 kcal per 100g — 35% fewer calories.
Asparagus (Raw) has both iron (2.1mg) and vitamin C (5.6mg) — vitamin C can boost iron absorption by up to 6x.
Broccoli (Raw) provides 303mg of potassium per 100g — important for muscle function and hydration.
Broccoli (Raw) delivers 91.3mg of vitamin C per 100g — great for immune function and skin health.
Asparagus (Raw) has 2.1mg of iron per 100g — important for energy and preventing anemia.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Asparagus Raw | Broccoli | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 20kcal1% | 31kcal2% | <0.1kcal |
| Protein | 2.2g4% | 2.6g5% | <0.1g |
| Total Fat | 0.12g0% | 0.34g0% | <0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | — | — |
| Carbohydrates | 3.9g1% | 6.3g2% | <0.1g |
| Dietary Fiber | 2.1g8% | 2.4g9% | <0.1g |
| Sugars | 1.9g | — | — |
| ✨Vitamins | |||
| Vitamin A | 38mcg4% | 8.0mcg1% | +30mcg |
| Vitamin C | 5.6mg6% | 91mg101% | <0.1mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 1.1mg8% | 0.15mg1% | +0.98mg |
| Vitamin K | 42mcg35% | 102mcg85% | <0.1mcg |
| Vitamin B6 | <0.1mg5% | 0.19mg11% | <0.1mg |
| Vitamin B12 | 0mcg0% | — | — |
| Folate | 52mcg13% | 65mcg16% | <0.1mcg |
| Thiamin (B1) | 0.14mg12% | <0.1mg6% | +<0.1mg |
| Riboflavin (B2) | 0.14mg11% | 0.11mg9% | +<0.1mg |
| Niacin (B3) | 0.98mg6% | 0.64mg4% | +0.34mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 36mg2% | <0.1mg |
| Calcium | 24mg2% | 46mg4% | <0.1mg |
| Iron | 2.1mg12% | 0.69mg4% | +1.5mg |
| Potassium | 202mg4% | 303mg6% | <0.1mg |
| Phosphorus | 52mg4% | 67mg5% | <0.1mg |
| Magnesium | 14mg3% | 21mg5% | <0.1mg |
| Zinc | 0.54mg5% | 0.42mg4% | +0.12mg |
| Copper | 0.19mg21% | <0.1mg7% | +0.13mg |
| Manganese | 0.16mg7% | 0.20mg9% | <0.1mg |
| Selenium | 2.3mcg4% | 1.6mcg3% | +0.70mcg |
🔬Nutritional Analysis
Calories: Asparagus (Raw) is significantly lower in calories at just 20 kcal per 100g compared to 31 kcal for Broccoli (Raw) — that's 55% fewer calories, making Asparagus (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Asparagus (Raw) providing 2.2g and Broccoli (Raw) providing 2.57g per 100g.
Fat: Asparagus (Raw) is the leaner option with 0.12g of total fat per 100g compared to 0.34g.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Broccoli (Raw): 91.3mg vs 5.6mg), Vitamin E (Asparagus (Raw): 1.13mg vs 0.15mg), Vitamin A (Asparagus (Raw): 38mcg vs 8mcg).
Key Minerals: Notable mineral differences include Sodium (Broccoli (Raw): 36mg vs 2mg), Copper (Asparagus (Raw): 0.189mg vs 0.059mg), Iron (Asparagus (Raw): 2.14mg vs 0.69mg).
Diet Suitability: Asparagus (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.
🔗Related Comparisons
More with Asparagus
❓Frequently Asked Questions
- Which has more protein, Asparagus (Raw) or Broccoli (Raw)?
- Broccoli (Raw) has more protein with 2.57g per 100g compared to 2.2g for Asparagus (Raw).
- Which is lower in calories, Asparagus (Raw) or Broccoli (Raw)?
- Asparagus (Raw) is lower in calories with 20 kcal per 100g versus 31 kcal.
- Is Asparagus (Raw) or Broccoli (Raw) healthier?
- It depends on your goals. Asparagus (Raw) has 20 calories and 2.2g protein per 100g, while Broccoli (Raw) has 31 calories and 2.57g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Asparagus (Raw) or Broccoli (Raw)?
- Asparagus (Raw) is leaner with 0.12g of fat per 100g compared to 0.34g.
- Which has more fiber, Asparagus (Raw) or Broccoli (Raw)?
- Broccoli (Raw) has more fiber with 2.4g per 100g compared to 2.1g.