Asparagus vs Broccoli: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
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
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Asparagus
Broccoli
Diet Compatibility
Asparagus
Broccoli
When to Choose Asparagus
- ✓Lower in calories (20 vs 34)
- ✓Lower in carbs (4g vs 7g)
- ✓Lower sodium (2mg vs 64mg)
Common Uses
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
Asparagus vs Broccoli: Nutritional Analysis
Broccoli is more calorie-dense at 34 calories per 100g compared to 20 for Asparagus, a difference of 14 calories. On the protein front, Broccoli delivers more with 2.8g per 100g versus 2.2g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Asparagus and Broccoli tell different nutritional stories. Asparagus provides 4g of carbohydrates, 0.1g of fat, and 2.1g of fiber per 100g, while Broccoli contains 7g carbs, 0.4g fat, and 2.4g fiber. The higher fiber content in Broccoli supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Asparagus contains 1.9g while Broccoli has 1.4g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Asparagus is the lower-calorie choice at 20 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Broccoli provides more protein (2.8g/100g), supporting muscle repair and growth.
- For sustained energy: Broccoli offers more fiber (2.4g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Asparagus or Broccoli?
Broccoli has more calories with 34 kcal per 100g, compared to Asparagus with 20 kcal. That's a difference of 14 calories per 100g serving.
Is Asparagus healthier than Broccoli?
Based on our nutritional analysis, Broccoli is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Broccoli has 34 calories, 2.8g protein, and 2.4g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Asparagus and Broccoli?
Broccoli has more protein with 2.8g per 100g, compared to Asparagus with 2.2g. Broccoli provides 0.6g more protein per 100g serving.
Which is better for weight loss, Asparagus or Broccoli?
For weight loss, Asparagus is the better choice with only 20 calories per 100g compared to 34 calories in Broccoli. Broccoli also offers 2.4g of fiber per 100g, which helps you feel fuller longer.
Does Asparagus or Broccoli have fewer carbs?
Asparagus has fewer carbs with 4g per 100g, compared to Broccoli with 7g. If you're following a low-carb diet, Asparagus is the better option with 3.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.