Asparagus (Raw)vsBrussels Sprouts (Raw)
Asparagus (Raw) has 20 calories and 2.2g protein per 100g. Brussels Sprouts (Raw) has 43 calories and 3.4g protein per 100g Brussels Sprouts (Raw) has more protein, Asparagus (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Asparagus (Raw) vs Brussels Sprouts (Raw)
Go with Asparagus (Raw) at just 20 kcal per 100g — 53% fewer calories.
Brussels Sprouts (Raw) will keep you satisfied longer with 3.8g fiber, 3.4g protein — fat and protein slow digestion while fiber adds bulk.
Asparagus (Raw) has both iron (2.1mg) and vitamin C (5.6mg) — vitamin C can boost iron absorption by up to 6x.
Brussels Sprouts (Raw) is the heart-friendlier option with more fiber, more potassium.
Brussels Sprouts (Raw) delivers 85mg of vitamin C per 100g — great for immune function and skin health.
Brussels Sprouts (Raw) edges ahead overall with more fiber, more potassium, more vitamin C — the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Asparagus Raw | Brussels Sprouts | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 20kcal1% | 43kcal2% | <0.1kcal |
| Protein | 2.2g4% | 3.4g7% | <0.1g |
| Total Fat | 0.12g0% | 0.30g0% | <0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 3.9g1% | 8.9g3% | <0.1g |
| Dietary Fiber | 2.1g8% | 3.8g14% | <0.1g |
| Sugars | 1.9g | 2.2g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 38mcg4% | 38mcg4% | — |
| Vitamin C | 5.6mg6% | 85mg94% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 1.1mg8% | 0.88mg6% | +0.25mg |
| Vitamin K | 42mcg35% | 177mcg148% | <0.1mcg |
| Vitamin B6 | <0.1mg5% | 0.22mg13% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 52mcg13% | 61mcg15% | <0.1mcg |
| Thiamin (B1) | 0.14mg12% | 0.14mg12% | +<0.1mg |
| Riboflavin (B2) | 0.14mg11% | <0.1mg7% | +<0.1mg |
| Niacin (B3) | 0.98mg6% | 0.74mg5% | +0.23mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 25mg1% | <0.1mg |
| Calcium | 24mg2% | 42mg3% | <0.1mg |
| Iron | 2.1mg12% | 1.4mg8% | +0.74mg |
| Potassium | 202mg4% | 389mg8% | <0.1mg |
| Phosphorus | 52mg4% | 69mg6% | <0.1mg |
| Magnesium | 14mg3% | 23mg5% | <0.1mg |
| Zinc | 0.54mg5% | 0.42mg4% | +0.12mg |
| Copper | 0.19mg21% | <0.1mg8% | +0.12mg |
| Manganese | 0.16mg7% | 0.34mg15% | <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 43 kcal for Brussels Sprouts (Raw) — that's 115% fewer calories, making Asparagus (Raw) the better choice for calorie-conscious diets.
Protein: Brussels Sprouts (Raw) has more protein per 100g (3.38g vs 2.2g), but Asparagus (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Asparagus (Raw) is the leaner option with 0.12g of total fat per 100g compared to 0.3g.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Brussels Sprouts (Raw): 85mg vs 5.6mg), Vitamin K (Brussels Sprouts (Raw): 177mcg vs 41.6mcg), Vitamin B6 (Brussels Sprouts (Raw): 0.219mg vs 0.091mg).
Key Minerals: Notable mineral differences include Sodium (Brussels Sprouts (Raw): 25mg vs 2mg), Copper (Asparagus (Raw): 0.189mg vs 0.07mg), Manganese (Brussels Sprouts (Raw): 0.337mg vs 0.158mg).
Diet Suitability: Asparagus (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Asparagus (Raw) or Brussels Sprouts (Raw)?
- Brussels Sprouts (Raw) has more protein with 3.38g per 100g compared to 2.2g for Asparagus (Raw).
- Which is lower in calories, Asparagus (Raw) or Brussels Sprouts (Raw)?
- Asparagus (Raw) is lower in calories with 20 kcal per 100g versus 43 kcal.
- Is Asparagus (Raw) or Brussels Sprouts (Raw) healthier?
- It depends on your goals. Asparagus (Raw) has 20 calories and 2.2g protein per 100g, while Brussels Sprouts (Raw) has 43 calories and 3.38g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Asparagus (Raw) or Brussels Sprouts (Raw)?
- Asparagus (Raw) is leaner with 0.12g of fat per 100g compared to 0.3g.
- Which has more fiber, Asparagus (Raw) or Brussels Sprouts (Raw)?
- Brussels Sprouts (Raw) has more fiber with 3.8g per 100g compared to 2.1g.