Is Asparagus or Broccoli healthier?

Both Asparagus and Broccoli can be part of a healthy diet. Asparagus has fewer calories per 100g (20 vs 34). They have similar protein content.

Which has more calories, Asparagus or Broccoli?

Per 100g, Asparagus has 20 calories and Broccoli has 34 calories. Asparagus is the lower-calorie option.

Can I substitute Asparagus for Broccoli?

Yes, Asparagus and Broccoli can often be substituted depending on the recipe and your nutritional goals. Consider the differences in calories, protein, and texture when making the swap.

Asparagus

Broccoli

All Comparisons

Asparagus vs Broccoli

It's a Tie!

Both foods have similar nutritional profiles

Compare Asparagus and Broccoli calories, protein, and nutrition. See which is better for your diet goals.

Verdict (USDA data)

Per 100g, Asparagus has 20 calories vs Broccoli's 34.

Sources: Asparagus (FDC 2710823) · Broccoli (FDC 170379)

Nutrition Comparison (per 100g)

Nutrient	Asparagus		Broccoli
Calories	20	vs	34
Protein	2.2g	vs	2.5g
Carbs	3.9g	vs	6g
Fat	0.1g	vs	0.3g
Fiber	2.1g	vs	2.4g
Sodium	2mg	vs	30mg

Winner determined by: fewer calories, more protein, more fiber, less fat, less sodium

When to Choose Each

Choose Asparagus when:

You want fewer calories
You prefer the taste of Asparagus

See full Asparagus nutrition

Choose Broccoli when:

Calories aren't your main concern
You prefer the taste of Broccoli

See full Broccoli nutrition

Frequently Asked Questions

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Last updated: 2025-01-30

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