Asparagus vs Broccoli: Calories and Nutrition Compared (2026)

Broccoli is higher in protein at 2.8 g, while asparagus is lower in calories at 20 calories per 100 g.

Asparagus and broccoli are both nutrient-rich vegetables that provide a variety of health benefits. This comparison will highlight their differences in calories, protein, and other nutritional aspects.

What Is the Difference Between Asparagus and Broccoli?

Asparagus is a green vegetable known for its long, slender stalks and distinct flavor. It is low in calories and rich in vitamins and minerals. Broccoli is a cruciferous vegetable characterized by its dense green florets and thick stalk. It is well-known for its health-promoting properties and nutritional value.

Asparagus vs Broccoli: Nutrition Side by Side

Below is a side-by-side comparison of asparagus and broccoli's nutritional content.

Nutrient (per 100 g)	Asparagus (raw)	Broccoli (raw)
Calories	20 kcal	34 kcal
Protein	2.2 g	2.8 g
Carbs	3.9 g	6.6 g
Sugar	1.9 g	1.7 g
Fat	0.1 g	0.4 g
Fiber	2.1 g	2.6 g
Sodium	2 mg	33 mg

Which Is Better, Asparagus or Broccoli?

For weight loss: Asparagus has 20 calories, which is lower than broccoli's 34 calories, making it a better choice for weight loss.

For muscle and protein: Broccoli contains 2.8 g of protein, which is higher than asparagus's 2.2 g, making it preferable for muscle building.

For low-carb or low-sugar: Asparagus has 3.9 g of carbs and 1.9 g of sugar, while broccoli has 6.6 g of carbs and 1.7 g of sugar, making asparagus a lower-carb option.

How to Track Asparagus and Broccoli Accurately

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How We Compiled These Numbers

The numbers provided are rounded reference values for educational use only and should not be considered medical advice. These values are based on a per-100g basis. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Broccoli has more protein at 2.8 g compared to asparagus's 2.2 g.

Which has fewer calories?

Asparagus has fewer calories at 20, while broccoli has 34 calories.

What is the carbohydrate content of asparagus?

Asparagus has 3.9 g of carbohydrates per 100 g.

What is the fiber content of broccoli?

Broccoli contains 2.6 g of fiber per 100 g.

How much fat is in asparagus?

Asparagus has 0.1 g of fat per 100 g.

What is the sodium content in broccoli?

Broccoli contains 33 mg of sodium per 100 g.

Key Takeaways

• Asparagus has 20 calories per 100 g.
• Broccoli has 34 calories per 100 g.
• Asparagus contains 2.2 g of protein.
• Broccoli contains 2.8 g of protein.
• Asparagus has 3.9 g of carbohydrates.
• Broccoli has 6.6 g of carbohydrates.