Asparagus vs Broccoli: which is healthier?

Per 100g, Asparagus has 20 calories, 2.2g protein, 2.1g fiber, and 0.1g fat, while Broccoli has 34 calories, 2.5g protein, 2.4g fiber, and 0.3g fat. Asparagus is the lower-calorie pick, and their protein content is close enough that it rarely tips the decision.

Which has more calories, Asparagus or Broccoli?

Per 100g, Asparagus has 20 calories and Broccoli has 34 calories, a difference of 14 calories. In practical terms, 1 cup (about 12 spears) (27 calories) of asparagus compares with 1 cup chopped, raw (31 calories) of broccoli.

Which has more protein, Asparagus or Broccoli?

Broccoli leads on protein with 2.5g per 100g; the gap is 0.3g per 100g (Asparagus 2.2g vs Broccoli 2.5g). If you are tracking protein targets, that difference compounds quickly across a full day of meals.

Which is better for a low-carb diet, Asparagus or Broccoli?

Asparagus has 3.9g of carbs per 100g compared to 6g in Broccoli, making Asparagus the easier fit for low-carb or keto plans. Fiber is 2.1g vs 2.4g per 100g, which also affects net carbs.

Can I substitute Asparagus for Broccoli?

Often, yes. Swapping broccoli for asparagus shifts your meal by about 14 calories and 0.3g of protein per 100g, so adjust portions if you are logging macros. Texture and cooking behavior differ more than nutrition in many recipes, so test the swap in small batches first.