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Asparagus vs Broccoli: Calories Compared
Asparagus is lower in calories (20 vs 34 per 100g). Asparagus has 2.2g protein per 100g versus 2.8g in Broccoli.
Per typical serving, Asparagus provides 3 kcal (based on a 16g portion) versus Broccoli at 31 kcal (91g). The average adult needs around 2,000 calories per day, so asparagus contributes 0.2% and broccoli contributes 1.5% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Asparagus | Broccoli |
|---|---|---|
| Calories | 20 kcal | 34 kcal |
| Protein | 2.2g | 2.8g |
| Carbohydrates | 3.9g | 6.6g |
| of which Sugars | 1.9g | 1.7g |
| Fat | 0.1g | 0.4g |
| of which Saturates | 0g | 0g |
| Fibre | 2.1g | 2.6g |
| Sodium | 2mg | 33mg |
| Potassium | 202mg | 316mg |
| Calcium | 24mg | 47mg |
| Iron | 2.1mg | 0.7mg |
| Vitamin C | 5.6mg | 89.2mg |
| Vitamin A | 38µg | 31µg |
| Selenium | 2µg | 2µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Broccoli has more (34kcal vs 20kcal per 100g) — a difference of 14kcal. Asparagus is the lower-calories option if that is your priority.
- Protein: Broccoli has more (2.8g vs 2.2g per 100g) — a difference of 0.6g. Broccoli is the stronger source of protein here.
- Carbohydrates: Broccoli has more (6.6g vs 3.9g per 100g) — a difference of 2.7g.
- Sugars: Asparagus has more (1.9g vs 1.7g per 100g) — a difference of 0.2g. Broccoli is the lower-sugars option if that is your priority.
- Fat: Broccoli has more (0.4g vs 0.1g per 100g) — a difference of 0.3g. Asparagus is the lower-fat option if that is your priority.
- Saturated fat: both foods contain the same amount (0g per 100g).
- Fibre: Broccoli has more (2.6g vs 2.1g per 100g) — a difference of 0.5g. Broccoli is the stronger source of fibre here.
- Sodium: Broccoli has more (33mg vs 2mg per 100g) — a difference of 31mg. Asparagus is the lower-sodium option if that is your priority.
- Potassium: Broccoli has more (316mg vs 202mg per 100g) — a difference of 114mg. Broccoli is the stronger source of potassium here.
- Calcium: Broccoli has more (47mg vs 24mg per 100g) — a difference of 23mg. Broccoli is the stronger source of calcium here.
- Iron: Asparagus has more (2mg vs 1mg per 100g) — a difference of 1mg. Asparagus is the stronger source of iron here.
- Vitamin c: Broccoli has more (89mg vs 6mg per 100g) — a difference of 84mg. Broccoli is the stronger source of vitamin C here.
- Vitamin a: Asparagus has more (38µg vs 31µg per 100g) — a difference of 7µg. Asparagus is the stronger source of vitamin A here.
- Selenium: both foods contain the same amount (2µg per 100g).
- Riboflavin (b2): both foods contain the same amount (0mg per 100g).
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Asparagus | % DV | Broccoli | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
Vegetables with similar water content and texture (leafy vs leafy, root vs root) tend to substitute most easily in cooked dishes.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Asparagus is the lower-calorie option at 20 kcal per 100g. If you need more protein, Broccoli provides more at 2.8g per 100g. For lower carbohydrates, Asparagus has fewer carbs at 3.9g per 100g.
Both asparagus and broccoli can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Asparagus or Broccoli?
Asparagus has 20 calories per 100g while Broccoli has 34 calories per 100g. Broccoli is higher in calories by 14 kcal per 100g.
Which has more protein, Asparagus or Broccoli?
Asparagus contains 2.2g of protein per 100g. Broccoli contains 2.8g of protein per 100g. Broccoli has more protein.
Is Asparagus healthier than Broccoli?
Asparagus has 20 kcal, 2.2g protein, 3.9g carbs and 0.1g fat per 100g. Broccoli has 34 kcal, 2.8g protein, 6.6g carbs and 0.4g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Asparagus or Broccoli?
Asparagus contains 2.1g of fibre per 100g, and Broccoli contains 2.6g per 100g. Broccoli has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Asparagus vs Broccoli?
A typical 4 spears of asparagus (16g) is around 3 calories. A typical 1 cup chopped of broccoli (91g) is around 31 calories — a difference of 28 kcal per serving in favour of asparagus.
Can I substitute Asparagus for Broccoli in recipes?
Vegetables with similar water content and texture (leafy vs leafy, root vs root) tend to substitute most easily in cooked dishes.
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).