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Asparagus vs Cucumber: Calories Compared
Cucumber is lower in calories (15 vs 20 per 100g). Asparagus has 2.2g protein per 100g versus 0.7g in Cucumber.
Per typical serving, Asparagus provides 3 kcal (based on a 16g portion) versus Cucumber at 8 kcal (52g). The average adult needs around 2,000 calories per day, so asparagus contributes 0.2% and cucumber contributes 0.4% 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 | Cucumber |
|---|---|---|
| Calories | 20 kcal | 15 kcal |
| Protein | 2.2g | 0.7g |
| Carbohydrates | 3.9g | 3.6g |
| of which Sugars | 1.9g | 1.7g |
| Fat | 0.1g | 0.1g |
| of which Saturates | 0g | 0g |
| Fibre | 2.1g | 0.5g |
| Sodium | 2mg | 2mg |
| Potassium | 202mg | 147mg |
| Calcium | 24mg | 16mg |
| Iron | 2.1mg | 0.3mg |
| Vitamin C | 5.6mg | 2.8mg |
| Vitamin A | 38µg | 5µg |
| Selenium | 2µg | 0µg |
| Riboflavin (B2) | 0.1mg | 0mg |
Nutrient-by-nutrient breakdown
- Calories: Asparagus has more (20kcal vs 15kcal per 100g) — a difference of 5kcal. Cucumber is the lower-calories option if that is your priority.
- Protein: Asparagus has more (2.2g vs 0.7g per 100g) — a difference of 1.5g. Asparagus is the stronger source of protein here.
- Carbohydrates: Asparagus has more (3.9g vs 3.6g per 100g) — a difference of 0.3g.
- Sugars: Asparagus has more (1.9g vs 1.7g per 100g) — a difference of 0.2g. Cucumber 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: Asparagus has more (2.1g vs 0.5g per 100g) — a difference of 1.6g. Asparagus is the stronger source of fibre here.
- Sodium: both foods contain the same amount (2mg per 100g).
- Potassium: Asparagus has more (202mg vs 147mg per 100g) — a difference of 55mg. Asparagus is the stronger source of potassium here.
- Calcium: Asparagus has more (24mg vs 16mg per 100g) — a difference of 8mg. 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: Asparagus has more (6mg vs 3mg per 100g) — a difference of 3mg. Asparagus 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 | Cucumber | % 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, Cucumber is the lower-calorie option at 15 kcal per 100g. If you need more protein, Asparagus provides more at 2.2g per 100g. For lower carbohydrates, Cucumber has fewer carbs at 3.6g per 100g.
Both asparagus and cucumber 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 Cucumber?
Asparagus has 20 calories per 100g while Cucumber has 15 calories per 100g. Asparagus is higher in calories by 5 kcal per 100g.
Which has more protein, Asparagus or Cucumber?
Asparagus contains 2.2g of protein per 100g. Cucumber contains 0.7g of protein per 100g. Asparagus has more protein.
Is Asparagus healthier than Cucumber?
Asparagus has 20 kcal, 2.2g protein, 3.9g carbs and 0.1g fat per 100g. Cucumber has 15 kcal, 0.7g protein, 3.6g 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 Cucumber?
Asparagus contains 2.1g of fibre per 100g, and Cucumber contains 0.5g per 100g. Asparagus has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Asparagus vs Cucumber?
A typical 4 spears of asparagus (16g) is around 3 calories. A typical half a cucumber of cucumber (52g) is around 8 calories — a difference of 5 kcal per serving in favour of asparagus.
Can I substitute Asparagus for Cucumber in recipes?
Vegetables with similar water content and texture (leafy vs leafy, root vs root) tend to substitute most easily in cooked dishes.
Track both accurately
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).