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Asparagus vs Cauliflower: Calories Compared
Asparagus is lower in calories (20 vs 25 per 100g). Asparagus has 2.2g protein per 100g versus 1.9g in Cauliflower.
Per typical serving, Asparagus provides 3 kcal (based on a 16g portion) versus Cauliflower at 147 kcal (588g). The average adult needs around 2,000 calories per day, so asparagus contributes 0.2% and cauliflower contributes 7.3% 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 | Cauliflower |
|---|---|---|
| Calories | 20 kcal | 25 kcal |
| Protein | 2.2g | 1.9g |
| Carbohydrates | 3.9g | 5g |
| of which Sugars | 1.9g | 1.9g |
| Fat | 0.1g | 0.3g |
| of which Saturates | 0g | 0.1g |
| Fibre | 2.1g | 2g |
| Sodium | 2mg | 30mg |
| Potassium | 202mg | 299mg |
| Calcium | 24mg | 22mg |
| Iron | 2.1mg | 0.4mg |
| Vitamin C | 5.6mg | 48.2mg |
| Vitamin A | 38µg | 0µg |
| Selenium | 2µg | 1µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Cauliflower 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 1.9g per 100g) — a difference of 0.3g. Asparagus is the stronger source of protein here.
- Carbohydrates: Cauliflower has more (5g vs 3.9g per 100g) — a difference of 1.1g.
- Sugars: both foods contain the same amount (1.9g per 100g).
- Fat: Cauliflower has more (0.3g vs 0.1g per 100g) — a difference of 0.2g. Asparagus is the lower-fat option if that is your priority.
- Saturated fat: Cauliflower has more (0.1g vs 0g per 100g) — a difference of 0.1g. Asparagus is the lower-saturated fat option if that is your priority.
- Fibre: Asparagus has more (2.1g vs 2g per 100g) — a difference of 0.1g. Asparagus is the stronger source of fibre here.
- Sodium: Cauliflower has more (30mg vs 2mg per 100g) — a difference of 28mg. Asparagus is the lower-sodium option if that is your priority.
- Potassium: Cauliflower has more (299mg vs 202mg per 100g) — a difference of 97mg. Cauliflower is the stronger source of potassium here.
- Calcium: Asparagus has more (24mg vs 22mg per 100g) — a difference of 2mg. Asparagus 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: Cauliflower has more (48mg vs 6mg per 100g) — a difference of 43mg. Cauliflower is the stronger source of vitamin C here.
- Vitamin a: Asparagus has more (38µg vs 0µg per 100g) — a difference of 38µg. Asparagus is the stronger source of vitamin A here.
- Selenium: Asparagus has more (2µg vs 1µg per 100g) — a difference of 1µg. Asparagus is the stronger source of selenium here.
- 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 | Cauliflower | % 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 cauliflower 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 Cauliflower?
Asparagus has 20 calories per 100g while Cauliflower has 25 calories per 100g. Cauliflower is higher in calories by 5 kcal per 100g.
Which has more protein, Asparagus or Cauliflower?
Asparagus contains 2.2g of protein per 100g. Cauliflower contains 1.9g of protein per 100g. Asparagus has more protein.
Is Asparagus healthier than Cauliflower?
Asparagus has 20 kcal, 2.2g protein, 3.9g carbs and 0.1g fat per 100g. Cauliflower has 25 kcal, 1.9g protein, 5g carbs and 0.3g 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 Cauliflower?
Asparagus contains 2.1g of fibre per 100g, and Cauliflower contains 2g per 100g. Asparagus has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Asparagus vs Cauliflower?
A typical 4 spears of asparagus (16g) is around 3 calories. A typical 1 cup chopped of cauliflower (588g) is around 147 calories — a difference of 144 kcal per serving in favour of asparagus.
Can I substitute Asparagus for Cauliflower 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).