Asparagus vs. Brussels Sprouts

Nutrition comparison of Asparagus and Brussels Sprouts


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of asparagus versus brussels sprouts (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in asparagus and brussels sprouts:

  • Both asparagus and brussels sprouts are high in dietary fiber and potassium.
  • Asparagus has 53% less calories than brussels sprout.
  • Asparagus is a great source of iron.
  • Brussels sprout has more Vitamin B6.
  • Brussels sprout is a great source of calcium.
  • Brussels sprout is an excellent source of Vitamin C and Vitamin K.
Detailed nutritional comparison of asparagus and brussels sprouts 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 Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.


Image of Asparagus src
Image of Brussels Sprouts src

Calories and Carbs

calories

Asparagus has 53% less calories than brussels sprout - asparagus has 20 calories per 100 grams and brussels sprout has 43 calories.

For macronutrient ratios, asparagus is heavier in protein, lighter in carbs and similar to brussels sprouts for fat. Asparagus has a macronutrient ratio of 35:62:4 and for brussels sprouts, 26:69:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Asparagus Brussels Sprouts
Protein 35% 26%
Carbohydrates 62% 69%
Fat 4% 5%
Alcohol ~ ~

carbohydrates

Asparagus and brussels sprouts contain similar amounts of carbs - asparagus has 3.9g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.

dietary fiber

Both asparagus and brussels sprouts are high in dietary fiber. Brussels sprout has 81% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.

sugar

Asparagus and brussels sprouts contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and brussels sprout has 2.2g of sugar.

Protein

protein

Asparagus and brussels sprouts contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and brussels sprout has 3.4g of protein.

Fat

saturated fat

Both asparagus and brussels sprouts are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.

Vitamins

Vitamin C

Brussels sprout 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 brussels sprout has 85mg of Vitamin C.

Vitamin A

Asparagus and brussels sprouts contain similar amounts of Vitamin A - asparagus has 38ug of Vitamin A per 100 grams and brussels sprout has 38ug of Vitamin A.

Vitamin E

Asparagus and brussels sprouts contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and brussels sprout has 0.88mg of Vitamin E.

Vitamin K

Brussels sprout is an excellent source of Vitamin K and it has 325% more Vitamin K than asparagus - asparagus has 41.6ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.

The B Vitamins

Brussels sprout has more Vitamin B6. Both asparagus and brussels sprouts contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.

Asparagus Brussels Sprouts
Thiamin 0.143 MG 0.139 MG
Riboflavin 0.141 MG 0.09 MG
Niacin 0.978 MG 0.745 MG
Pantothenic acid 0.274 MG 0.309 MG
Vitamin B6 0.091 MG 0.219 MG
Folate 52 UG 61 UG

Minerals

calcium

Brussels sprout is a great source of calcium and it has 75% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and brussels sprout has 42mg of calcium.

iron

Asparagus is a great source of iron and it has 53% more iron than brussels sprout - asparagus has 2.1mg of iron per 100 grams and brussels sprout has 1.4mg of iron.

potassium

Both asparagus and brussels sprouts are high in potassium. Brussels sprout has 93% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and brussels sprout has 389mg 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 brussels sprout per 100 grams, however, brussels sprout contains more luteolin than asparagus per 100 grams. Both asparagus and brussels sprouts contain significant amounts of kaempferol.

Asparagus Brussels Sprouts
isorhamnetin 5.7 mg ~
kaempferol 1.39 mg 0.86 mg
Quercetin 13.98 mg 1.92 mg
luteolin ~ 0.33 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 brussels sprouts contain significant amounts of beta-carotene.

Asparagus Brussels Sprouts
beta-carotene 449 UG 450 UG
alpha-carotene 9 UG 6 UG
lutein + zeaxanthin 710 UG 1590 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, brussels sprout has more alpha linoleic acid (ALA) than asparagus per 100 grams.

Asparagus Brussels Sprouts
alpha linoleic acid 0.01 G 0.099 G
Total 0.01 G 0.099 G

omega 6s

Comparing omega-6 fatty acids, both asparagus and brussels sprouts contain small amounts of linoleic acid.

Asparagus Brussels Sprouts
linoleic acid 0.04 G 0.045 G
other omega 6 ~ 0.001 G
Total 0.04 G 0.046 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Asparagus or Brussels Sprouts .

Note: The specific food items compared are: Asparagus (Asparagus, raw) and Brussels Sprouts (Brussels sprouts, raw) .

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FAQ

Does asparagus or brussels sprouts contain more calories in 100 grams?
Asparagus has 50% less calories than brussels sprout - asparagus has 20 calories in 100g and brussels sprout has 43 calories.

Is asparagus or brussels sprouts better for protein?
Asparagus and brussels sprouts contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and brussels sprout has 3.4g of protein.

Does asparagus or brussels sprouts have more carbohydrates?
By weight, asparagus and brussels sprouts contain similar amounts of carbs - asparagus has 3.9g of carbs for 100g and brussels sprout has 9g of carbohydrates.

Does asparagus or brussels sprouts contain more potassium?
Both asparagus and brussels sprouts are high in potassium. Brussels sprout has 90% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and brussels sprout has 389mg of potassium.