Broccoli vs. Asparagus — Health Impact and Nutrition Comparison

Calories

Both broccoli and asparagus are low in calories. Broccoli contains 34 calories per 100g, and asparagus contains only 20 calories per 100g.

Fats

Both broccoli and asparagus have fats of less than 1g.

Carbs

Broccoli contains 6.64g of carbs per 100g, whereas asparagus has 3.88g of carbs per 100g. Both are considered low-carb foods.

Fiber

Broccoli has 2.6g fiber and 4.04g net carbs. Asparagus provides 2.1g of and 1.78g of net carbs.

Cholesterol

Both foods have no cholesterol.

Vitamins

Broccoli contains 14 times more Vitamin C and twice more Vitamin K than asparagus. It is also high in Vitamin B6, Vitamin B5, and folate.

On the other hand, asparagus contains more Vitamin B1, Vitamin B2, Vitamin B3, Vitamin A, and Vitamin A.

Both have no Vitamin B12, A, and Vitamin D.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Broccoli

6

100 g 300 g 0.5 cup, chopped or diced - 44g1 cup chopped - 91g1 NLEA serving - 148g1 stalk - 151g1 bunch - 608g

Asparagus

5

100 g 300 g 1 cup - 134g

Contains more Vitamin CVitamin C	+1492.9%
Contains more Vitamin B5Vitamin B5	+109.1%
Contains more Vitamin B6Vitamin B6	+92.3%
Contains more Vitamin KVitamin K	+144.2%
Contains more FolateFolate	+21.2%
Contains more CholineCholine	+16.9%

Contains more Vitamin AVitamin A	+22.6%
Contains more Vitamin EVitamin E	+44.9%
Contains more Vitamin B1Vitamin B1	+101.4%
Contains more Vitamin B2Vitamin B2	+20.5%
Contains more Vitamin B3Vitamin B3	+53.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Minerals

Garden asparagus contains two times more zinc and more copper and zinc. It is also lower in sodium than broccoli.

Broccoli contains more calcium, magnesium, potassium, and phosphorus.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Broccoli

5

100 g 300 g 0.5 cup, chopped or diced - 44g1 cup chopped - 91g1 NLEA serving - 148g1 stalk - 151g1 bunch - 608g

Asparagus

4

100 g 300 g 1 cup - 134g

Contains more MagnesiumMagnesium	+50%
Contains more CalciumCalcium	+95.8%
Contains more PotassiumPotassium	+56.4%
Contains more PhosphorusPhosphorus	+26.9%
Contains more ManganeseManganese	+32.9%

Contains more IronIron	+193.2%
Contains more CopperCopper	+285.7%
Contains more ZincZinc	+31.7%
Contains less SodiumSodium	-93.9%

~equal in Selenium ~2.3µg

Cardiovascular Health

A diet high in fiber-rich fruits and vegetables may help reduce the risk of high blood pressure, heart disease, and diabetes [1]. Asparagus contains high levels of the flavonoids quercetin, isorhamnetin, and kaempferol. Furthermore, asparagus is high in potassium, which lowers blood pressure in two ways: by relaxing blood vessel walls and excreting excess salt through urine [2].

A study [3] on broccoli sprouts in mice found that they may protect against cell death and oxidative stress in heart tissue after cardiac arrest.

Another study [4] found that taking a powdered broccoli sprout supplement reduced triglycerides and "bad" LDL cholesterol while increasing "good" HDL cholesterol.

Cancer

In some animal studies, treatment with broccoli extract reduced tumor growth and prevalence in mice with UV-induced skin cancer [5]. Small human studies have indicated similar results, revealing that broccoli extract significantly protects against skin damage and cancer development after sun exposure.

Asparagus is high in antioxidants, such as Vitamins E, C, and glutathione, which can reduce oxidative stress linked to aging, chronic inflammation, and various diseases, including cancer [6].

Diabetes

In one human study, people with type 2 diabetes who consumed broccoli sprouts daily for one month had significantly lower insulin resistance [7].

Broccoli is also high in fiber. According to some studies, eating more fiber is linked to lower blood sugar levels and better diabetic control [8].

Healthy Digestion

Section reviewed by gastroenterologist Arpi Gasparyan

Asparagus and broccoli are fiber-rich foods and contain varying levels of insoluble and soluble fibers [9].

The fibers promote healthy intestinal bacterial growth, may soften the stool and add bulk to it, lower total and “bad” cholesterol levels in the blood, and reduce the risk of certain gastrointestinal diseases such as duodenal ulcers, constipation, hemorrhoids, diverticulitis, and colorectal cancer [10] [11].