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Asparagus vs Cabbage: Calories Compared
Asparagus is lower in calories (20 vs 25 per 100g). Asparagus has 2.2g protein per 100g versus 1.3g in Cabbage.
Per typical serving, Asparagus provides 3 kcal (based on a 16g portion) versus Cabbage at 227 kcal (908g). The average adult needs around 2,000 calories per day, so asparagus contributes 0.2% and cabbage contributes 11.3% 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 | Cabbage |
|---|---|---|
| Calories | 20 kcal | 25 kcal |
| Protein | 2.2g | 1.3g |
| Carbohydrates | 3.9g | 5.8g |
| of which Sugars | 1.9g | 3.2g |
| Fat | 0.1g | 0.1g |
| of which Saturates | 0g | 0g |
| Fibre | 2.1g | 2.5g |
| Sodium | 2mg | 18mg |
| Potassium | 202mg | 170mg |
| Calcium | 24mg | 40mg |
| Iron | 2.1mg | 0.5mg |
| Vitamin C | 5.6mg | 36.6mg |
| Vitamin A | 38µg | 5µg |
| Selenium | 2µg | 0µg |
| Riboflavin (B2) | 0.1mg | 0mg |
Nutrient-by-nutrient breakdown
- Calories: Cabbage has more (25kcal vs 20kcal per 100g) — a difference of 5kcal. Asparagus is the lower-calories option if that is your priority.
- Protein: Asparagus has more (2.2g vs 1.3g per 100g) — a difference of 0.9g. Asparagus is the stronger source of protein here.
- Carbohydrates: Cabbage has more (5.8g vs 3.9g per 100g) — a difference of 1.9g.
- Sugars: Cabbage has more (3.2g vs 1.9g per 100g) — a difference of 1.3g. Asparagus is the lower-sugars option if that is your priority.
- Fat: both foods contain the same amount (0.1g per 100g).
- Saturated fat: both foods contain the same amount (0g per 100g).
- Fibre: Cabbage has more (2.5g vs 2.1g per 100g) — a difference of 0.4g. Cabbage is the stronger source of fibre here.
- Sodium: Cabbage has more (18mg vs 2mg per 100g) — a difference of 16mg. Asparagus is the lower-sodium option if that is your priority.
- Potassium: Asparagus has more (202mg vs 170mg per 100g) — a difference of 32mg. Asparagus is the stronger source of potassium here.
- Calcium: Cabbage has more (40mg vs 24mg per 100g) — a difference of 16mg. Cabbage is the stronger source of calcium here.
- Iron: Asparagus has more (2mg vs 0mg per 100g) — a difference of 2mg. Asparagus is the stronger source of iron here.
- Vitamin c: Cabbage has more (37mg vs 6mg per 100g) — a difference of 31mg. Cabbage is the stronger source of vitamin C here.
- Vitamin a: Asparagus has more (38µg vs 5µg per 100g) — a difference of 33µg. Asparagus is the stronger source of vitamin A here.
- Selenium: Asparagus has more (2µg vs 0µg per 100g) — a difference of 2µg. Asparagus is the stronger source of selenium here.
- Riboflavin (b2): Asparagus has more (0mg vs 0mg per 100g) — a difference of 0mg. Asparagus is the stronger source of riboflavin (B2) here.
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 | Cabbage | % 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, Asparagus provides more at 2.2g per 100g. For lower carbohydrates, Asparagus has fewer carbs at 3.9g per 100g.
Both asparagus and cabbage 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 Cabbage?
Asparagus has 20 calories per 100g while Cabbage has 25 calories per 100g. Cabbage is higher in calories by 5 kcal per 100g.
Which has more protein, Asparagus or Cabbage?
Asparagus contains 2.2g of protein per 100g. Cabbage contains 1.3g of protein per 100g. Asparagus has more protein.
Is Asparagus healthier than Cabbage?
Asparagus has 20 kcal, 2.2g protein, 3.9g carbs and 0.1g fat per 100g. Cabbage has 25 kcal, 1.3g protein, 5.8g carbs and 0.1g 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 Cabbage?
Asparagus contains 2.1g of fibre per 100g, and Cabbage contains 2.5g per 100g. Cabbage has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Asparagus vs Cabbage?
A typical 4 spears of asparagus (16g) is around 3 calories. A typical 1 cup chopped of cabbage (908g) is around 227 calories — a difference of 224 kcal per serving in favour of asparagus.
Can I substitute Asparagus for Cabbage 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).