Asparagus vs. Cauliflower — Health Impact and Nutrition Comparison

Calories

As cauliflower has a slightly higher caloric value, 100g of asparagus contains 20 calories, while the same amount of cauliflower contains 25 calories. There are few calories in both vegetables.

Protein and fats

While asparagus is higher in protein than cauliflower, both are not rich in it. Both vegetables contain some essential amino acids. Asparagus's predominant essential amino acid is leucine, while cauliflower's is lysine. Asparagus and cauliflower contain less than 0.5 grams of fat per 100 grams. 

Fat Type Comparison

Fat type breakdown side-by-side comparison

Asparagus

2

Saturated Fat: Sat. Fat 0.04 g

Monounsaturated Fat: Mono. Fat 0 g

Polyunsaturated fat: Poly. Fat 0.05 g

Cauliflower

1

Saturated Fat: Sat. Fat 0.13 g

Monounsaturated Fat: Mono. Fat 0.034 g

Polyunsaturated fat: Poly. Fat 0.031 g

Contains less Sat. FatSaturated Fat	-69.2%
Contains more Poly. FatPolyunsaturated fat	+61.3%

Contains more Mono. FatMonounsaturated Fat

+∞%

Carbohydrates

Cauliflower contains 2.97 g of net carbs and 2 g of dietary fiber, whereas asparagus contains 1.78 g of net carbs and 2.1 g of dietary fiber.

The sugars found in cauliflower are glucose and fructose, while asparagus also contains sucrose.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Asparagus

2

Starch: 0 g

Sucrose: 0.23 g

Glucose: 0.65 g

Fructose: 1 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Cauliflower

1

Starch: 0 g

Sucrose: 0 g

Glucose: 0.94 g

Fructose: 0.97 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Contains more SucroseSucrose

+∞%

Contains more GlucoseGlucose

+44.6%

~equal in Starch ~0g

~equal in Fructose ~0.97g

~equal in Lactose ~0g

~equal in Maltose ~0g

~equal in Galactose ~0g

Vitamins

Both vegetables are rich in B-complex vitamins. Asparagus also contains vitamin A, which is absent in cauliflower. Vitamin C is abundant in cauliflower. It is 8.6 times richer in vitamin C. Asparagus has 2.6 times more vitamin K than cauliflower. 

Asparagus contains significantly more vitamin E (1.13 mg) than cauliflower (0.08 mg). It also has higher amounts of vitamin B1 (0.143 mg vs. 0.05 mg), vitamin B2 (0.141 mg vs. 0.06 mg), and vitamin B3 (0.978 mg vs. 0.507 mg). Conversely, cauliflower is richer in vitamin B5 (0.667). mg vs. 0.274 mg) and vitamin B6 (0.184 mg vs. 0.091 mg).

 Asparagus and cauliflower both do not contain vitamin D and vitamin B12.

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.

Asparagus

6

Cauliflower

4

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+1312.5%
Contains more Vitamin B1Vitamin B1	+186%
Contains more Vitamin B2Vitamin B2	+135%
Contains more Vitamin B3Vitamin B3	+92.9%
Contains more Vitamin KVitamin K	+168.4%

Contains more Vitamin CVitamin C	+760.7%
Contains more Vitamin B5Vitamin B5	+143.4%
Contains more Vitamin B6Vitamin B6	+102.2%
Contains more CholineCholine	+176.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~57µg

Minerals

Asparagus contains more iron (2.14 mg vs. 0.42 mg), phosphorus (52 mg vs. 44 mg), zinc (0.54 mg vs. 0.27 mg), copper (0.189 mg vs. 0.039 mg),  and selenium (2.3 µg vs. 0.6 µg) compared to cauliflower. However, cauliflower has a higher potassium content (299 mg vs. 202 mg).

Additionally, cauliflower has higher sodium levels (30 mg vs. 2 mg) than asparagus. Both contain equal amounts of manganese, calcium, and magnesium. Asparagus offers a richer profile of most minerals, while cauliflower excels in potassium content.

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.

Asparagus

6

Cauliflower

1

Contains more IronIron	+409.5%
Contains more CopperCopper	+384.6%
Contains more ZincZinc	+100%
Contains more PhosphorusPhosphorus	+18.2%
Contains less SodiumSodium	-93.3%
Contains more SeleniumSelenium	+283.3%

Contains more PotassiumPotassium

+48%

~equal in Magnesium ~15mg

~equal in Calcium ~22mg

~equal in Manganese ~0.155mg

Oxalates

The oxalate content of cauliflower is 5 mg for every 100 grams, and the oxalate content of asparagus is 2 mg per 100 grams. Thus, they are both considered low in oxalates.

Glycemic Index

Cauliflower, like most vegetables, has a low glycemic index. Due to its low carbohydrate content, its exact glycemic index values have not been determined. In contrast, also being low in carbs, asparagus's glycemic index is 86, which is considered a high GI value.

Acidity

Both cauliflower and asparagus have an acidity level indicated by a PRAL (potential renal acid load) value of -4.4, categorizing them as alkaline-forming foods. 

Cardiovascular Health

Cruciferous vegetables, such as cauliflower, have been extensively studied for their cardiovascular benefits. These vegetables are high in fiber, antioxidants, and bioactive compounds that promote cardiovascular health by reducing inflammation, improving lipid profiles, and lowering blood pressure. Several studies show that cruciferous vegetables effectively reduce the risk of complications from cardiovascular diseases (1, 2). Similarly, asparagus also offers cardiovascular benefits, particularly due to its anthocyanin content. The powerful antioxidant anthocyanins have been shown to lower blood pressure and prevent heart attacks. Asparagus is also low in calories and high in fiber, which further supports heart health by aiding in weight management and improving cholesterol levels (3, 4).  

Diabetes

The studies on asparagus highlight significant anti-diabetic properties. Asparagus species improve insulin secretion, enhance β-cell function, inhibit carbohydrate digestion and absorption, and increase antioxidant status, making them valuable dietary adjuncts or sources of novel antidiabetic compounds for diabetes management (5, 6, 7).  Vegetable-rich diets are generally beneficial for individuals with diabetes. Numerous studies have determined cruciferous vegetables, such as cauliflower, are good for type 2 diabetes and its aftereffects (8, 9). Nonetheless, some research indicates that the risk of type 2 diabetes has not been significantly linked to the use of cruciferous vegetables. Several studies have even discovered a somewhat greater risk of type 2 diabetes in adult US citizens who consume cruciferous vegetables (10). Despite these inconclusive results, the American Diabetes Association recommends cauliflower as a low-carb food for diabetes management.

  Digestive Health

Cauliflower, a cruciferous vegetable, is rich in fiber, which promotes bowel regularity and potentially reduces the risk of GERD, hemorrhoids, diverticulosis, and colon cancer. However, it contains raffinose, a carbohydrate that can cause gas and bloating, making it less suitable for individuals with IBS or inflammatory bowel disease (11, 12). 

The bioactive compounds in asparagus make it a healthy food. The fiber content supports regularity and digestive health. Non-digestible carbohydrates found in asparagus, such as inulin fla, flavonoids, and saponins, have been demonstrated to encourage the formation of good gut flora, such as lactobacilli and bifidobacteria (13).  

Cancer

Sulforaphane, an antioxidant found in cauliflower, inhibits cancer and tumor growth (14, 15).  It is also high in glucosinolates and isothiocyanates, which slow cancer cell growth, and it has carotenoid and flavonoid antioxidants with anticancer effects (16, 17, 18, 19, 20). Additionally, cauliflower's high vitamin C content offers anti-inflammatory benefits and boosts immune health (21, 22).  Asparagus, similarly rich in antioxidants, contains vitamins E and C, glutathione, and flavonoids such as quercetin, isorhamnetin, and kaempferol, which have been shown to lower blood pressure, reduce inflammation, and have antiviral and anticancer effects (23, 24, 25, 26). Purple asparagus contains anthocyanins, powerful pigments with strong antioxidant properties (27).