Broccoli vs. Asparagus — Health Impact and Nutrition Comparison
Summary
Garden asparagus provides more iron, copper, Vitamin A, Vitamin B1, B2, B3, and E. It is also lower in sodium than broccoli.
On the other hand, broccoli has more Vitamin B5, B6, Vitamin C, Vitamin K, folate, calcium, magnesium, and potassium. Broccoli contains fewer sugars and saturated fats.
Table of contents
Introduction
In this article, you can find a detailed description of the differences between garden asparagus and broccoli.
What's The Actual Difference?
Broccoli and asparagus have no similarities on the outside, and It is difficult to confuse them with each other. Broccoli is dark green, with firm stalks and compact bud clusters, while the asparagus plant is tall and has stout stems and feathery foliage, with scale-like leaves emerging from the underground stem. The flowers range in color from green-white to yellow.
The flavor of raw broccoli is vegetal, slightly sweet, and slightly bitter. It tastes nothing like cooked broccoli, which is usually sweeter. Raw asparagus tastes like mushrooms to some people, while broccoli to others. It tastes like beans when baked and seasoned with lemon juice or olive oil.
Nutrition
Below, you can find nutrition infographics visually showing the differences between broccoli and asparagus. This article's nutritional information and infographics are for raw broccoli and raw asparagus.
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
Contains
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Vitamin CVitamin C
+1492.9%
Contains
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Vitamin B5Vitamin B5
+109.1%
Contains
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Vitamin B6Vitamin B6
+92.3%
Contains
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Vitamin KVitamin K
+144.2%
Contains
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FolateFolate
+21.2%
Contains
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CholineCholine
+16.9%
Contains
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Vitamin AVitamin A
+21.3%
Contains
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Vitamin E Vitamin E
+44.9%
Contains
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Vitamin B1Vitamin B1
+101.4%
Contains
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Vitamin B2Vitamin B2
+20.5%
Contains
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Vitamin B3Vitamin B3
+53.1%
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
Contains
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MagnesiumMagnesium
+50%
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CalciumCalcium
+95.8%
Contains
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PotassiumPotassium
+56.4%
Contains
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PhosphorusPhosphorus
+26.9%
Contains
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ManganeseManganese
+32.9%
Contains
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IronIron
+193.2%
Contains
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CopperCopper
+285.7%
Contains
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ZincZinc
+31.7%
Contains
less
SodiumSodium
-93.9%
Health Impact
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
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].
References
- https://pubmed.ncbi.nlm.nih.gov/23647085/
- https://pubmed.ncbi.nlm.nih.gov/16467502/
- https://pubmed.ncbi.nlm.nih.gov/20706790/
- https://pubmed.ncbi.nlm.nih.gov/20706790/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2737735/
- https://onlinelibrary.wiley.com/doi/abs/10.1002/
- https://pubmed.ncbi.nlm.nih.gov/22537070/
- https://pubmed.ncbi.nlm.nih.gov/19335713/
- https://www.ncbi.nlm.nih.gov/books/NBK326737/
- https://www.ncbi.nlm.nih.gov/books/NBK459280/
- https://pubmed.ncbi.nlm.nih.gov/19335713/
Infographic
Macronutrient Comparison
Contains more ProteinProtein | +28.2% |
Contains more FatsFats | +208.3% |
Contains more CarbsCarbs | +71.1% |
Contains more OtherOther | +50% |
Fat Type Comparison
Contains more Mono. FatMonounsaturated Fat | +∞% |
Contains more Poly. FatPolyunsaturated fat | +31.6% |
Carbohydrate type comparison
Contains more LactoseLactose | +∞% |
Contains more MaltoseMaltose | +∞% |
Contains more SucroseSucrose | +130% |
Contains more GlucoseGlucose | +32.7% |
Contains more FructoseFructose | +47.1% |
Comparison summary table
Lower in Sugar | |||
Lower in Saturated Fat | |||
Lower in price | |||
Rich in minerals | |||
Lower in Sodium | |||
Lower in Cholesterol | Equal | ||
Lower in Glycemic Index | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Calories | 34kcal | 20kcal | |
Protein | 2.82g | 2.2g | |
Fats | 0.37g | 0.12g | |
Vitamin C | 89.2mg | 5.6mg | |
Net carbs | 4.04g | 1.78g | |
Carbs | 6.64g | 3.88g | |
Magnesium | 21mg | 14mg | |
Calcium | 47mg | 24mg | |
Potassium | 316mg | 202mg | |
Iron | 0.73mg | 2.14mg | |
Sugar | 1.7g | 1.88g | |
Fiber | 2.6g | 2.1g | |
Copper | 0.049mg | 0.189mg | |
Zinc | 0.41mg | 0.54mg | |
Phosphorus | 66mg | 52mg | |
Sodium | 33mg | 2mg | |
Vitamin A | 623IU | 756IU | |
Vitamin A RAE | 31µg | 38µg | |
Vitamin E | 0.78mg | 1.13mg | |
Manganese | 0.21mg | 0.158mg | |
Selenium | 2.5µg | 2.3µg | |
Vitamin B1 | 0.071mg | 0.143mg | |
Vitamin B2 | 0.117mg | 0.141mg | |
Vitamin B3 | 0.639mg | 0.978mg | |
Vitamin B5 | 0.573mg | 0.274mg | |
Vitamin B6 | 0.175mg | 0.091mg | |
Vitamin K | 101.6µg | 41.6µg | |
Folate | 63µg | 52µg | |
Choline | 18.7mg | 16mg | |
Saturated Fat | 0.039g | 0.04g | |
Monounsaturated Fat | 0.011g | 0g | |
Polyunsaturated fat | 0.038g | 0.05g | |
Tryptophan | 0.033mg | 0.027mg | |
Threonine | 0.088mg | 0.084mg | |
Isoleucine | 0.079mg | 0.075mg | |
Leucine | 0.129mg | 0.128mg | |
Lysine | 0.135mg | 0.104mg | |
Methionine | 0.038mg | 0.031mg | |
Phenylalanine | 0.117mg | 0.075mg | |
Valine | 0.125mg | 0.115mg | |
Histidine | 0.059mg | 0.049mg | |
Fructose | 0.68g | 1g |
Which food is preferable for your diet?
Low Calories diet | ||
Low Fats diet | ||
Low Carbs diet | ||
Low Glycemic Index diet | Equal |
People also compare
Vitamins & Minerals Daily Need Coverage Score
Comparison summary
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.
- Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
- Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.