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.
Detailed nutritional comparison of asparagus and broccoli is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Asparagus (Asparagus, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Asparagus src
Image of Broccoli src

Here's an infographic summarizing the nutritional differences between asparagus and broccoli. marks particularly rich nutrients.


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 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.

Note: The specific food items compared are: Asparagus (Asparagus, raw) and Broccoli (Broccoli, raw) .

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