Broccoli vs. Garden asparagus — Health Impact and Nutrition Comparison
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
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.
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.
Both broccoli and asparagus are low in calories. Broccoli contains 34 calories per 100g, and asparagus contains only 20 calories per 100g.
Both broccoli and asparagus have fats of less than 1g.
Broccoli contains 6.64g of carbs per 100g, whereas asparagus has 3.88g of carbs per 100g. Both are considered low-carb foods.
Broccoli has 2.6g fiber and 4.04g net carbs. Asparagus provides 2.1g of and 1.78g of net carbs.
Both foods have no cholesterol.
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.
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.
A diet high in fiber-rich fruits and vegetables may help reduce the risk of high blood pressure, heart disease, and diabetes . 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 .
A study  on broccoli sprouts in mice found that they may protect against cell death and oxidative stress in heart tissue after cardiac arrest.
Another study  found that taking a powdered broccoli sprout supplement reduced triglycerides and "bad" LDL cholesterol while increasing "good" HDL cholesterol.
In some animal studies, treatment with broccoli extract reduced tumor growth and prevalence in mice with UV-induced skin cancer . 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 .
In one human study, people with type 2 diabetes who consumed broccoli sprouts daily for one month had significantly lower insulin resistance .
Broccoli is also high in fiber. According to some studies, eating more fiber is linked to lower blood sugar levels and better diabetic control .
Asparagus and broccoli are fiber-rich foods and contain varying levels of insoluble and soluble fibers .
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  .
Fat Type Comparison
Carbohydrate type comparison
Comparison summary table
|Lower in Sodium|
|Lower in Sugar|
|Lower in Saturated Fat|
|Lower in price|
|Rich in minerals|
|Lower in Cholesterol||Equal|
|Lower in Glycemic Index||Equal|
|Rich in vitamins||Equal|
All nutrients comparison - raw data values
|Vitamin A RAE||31µg||38µg|
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low Glycemic Index diet||Equal|
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Vitamins & Minerals Daily Need Coverage Score
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
- Garden 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.