Broccoli vs Asparagus
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Broccoli vs Asparagus: nutrition per 100 g
| Per 100 g | Broccoli | Asparagus |
|---|---|---|
| Calories | 31 kcal | 28 kcal |
| Protein | 2.6 g | 1.4 g |
| Carbohydrate | 6.3 g | 5.1 g |
| Fat | 0.3 g | 0.2 g |
| Fibre | 2.4 g | 1.9 g |
| Allergens | None listed | None listed |
Vitamins and minerals per 100 g
| Nutrient | Broccoli | Asparagus |
|---|---|---|
| Calcium, Ca | 46 mg | 20.58 mg |
| Copper, Cu | 0.06 mg | 0.13 mg |
| Folate, total | 65 ug | 182.5 ug |
| Iron, Fe | 0.69 mg | 0.44 mg |
| Magnesium, Mg | 21 mg | 13.78 mg |
| Manganese, Mn | 0.2 mg | 0.15 mg |
| Niacin | 0.64 mg | 1.08 mg |
| Phosphorus, P | 67 mg | 53.9 mg |
| Potassium, K | 303 mg | 277.5 mg |
| Sodium, Na | 36 mg | 2.46 mg |
| Thiamin | 0.08 mg | 0.07 mg |
| Vitamin B-6 | 0.19 mg | 0.11 mg |
| Vitamin C, total ascorbic acid | 91.3 mg | 9.15 mg |
| Zinc, Zn | 0.42 mg | 0.6 mg |
Broccoli is higher in protein. Reach for Broccoli when you want protein for fullness or recovery.
Bottom line
Per 100 g, Broccoli provides 31 kcal, 2.6 g protein, 6.3 g carbohydrate, 0.3 g fat and 2.4 g fiber; Asparagus provides 28 kcal, 1.4 g protein, 5.1 g carbohydrate, 0.2 g fat and 1.9 g fiber.
Looking beyond the macronutrients, Broccoli is the better source of vitamin C (see the vitamins and minerals table below).
Broccoli is one of the richest vegetable sources of vitamin C (about 90 mg per 100 g) and adds calcium; asparagus brings folate and vitamin K. Both are low-calorie, high-volume vegetables.
In short: for protein and muscle, Broccoli. If none of those goals applies, pick by taste, price and what the recipe needs.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.