Asparagus, canned, drained solids vs Cauliflower, raw
Nutrition comparison per 100 g.
Asparagus, canned, drained solids
19 kcal
Cauliflower, raw
28 kcal
Calories
19 kcal
28 kcal
Protein
2.1 g
1.6 g
Carbs
2.5 g
4.7 g
Fiber
1.6 g
1.9 g
Sugars
1.1 g
1.9 g
Fat
0.7 g
0.2 g
Sodium
287 mg
30 mg
Key takeaways
- Asparagus, canned, drained solids has 30% fewer calories (19 kcal vs 28 kcal).
- Asparagus, canned, drained solids has more protein (2.1 g vs 1.6 g).
- Asparagus, canned, drained solids has more carbs (2.5 g vs 4.7 g).
- Cauliflower, raw has more fiber (1.9 g vs 1.6 g).
- Asparagus, canned, drained solids has more sugars (1.1 g vs 1.9 g).
| Macronutrients | Asparagus, canned, drained solids | Cauliflower, raw |
|---|---|---|
| Calories | 19 kcal | 28 kcal |
| Protein | 2.1 g | 1.6 g |
| Total Fat | 0.7 g | 0.2 g |
| Total Carbohydrate | 2.5 g | 4.7 g |
| Dietary Fiber | 1.6 g | 1.9 g |
| Total Sugars | 1.1 g | 1.9 g |
| Water | 94.0 g | 92.7 g |
| Carbohydrates | Asparagus, canned, drained solids | Cauliflower, raw |
|---|---|---|
| Total Carbohydrate | 2.5 g | 4.7 g |
| Dietary Fiber | 1.6 g | 1.9 g |
| Total Sugars | 1.1 g | 1.9 g |
| Fats & Fatty Acids | Asparagus, canned, drained solids | Cauliflower, raw |
|---|---|---|
| Total Fat | 0.7 g | 0.2 g |
| Saturated Fat | 0.1 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.0 g |
| Polyunsaturated Fat | 0.3 g | 0.0 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 15.0 mg | 7.0 mg |
| Omega-6 Fatty Acids | 269.0 mg | 8.0 mg |
| Protein & Amino Acids | Asparagus, canned, drained solids | Cauliflower, raw |
|---|---|---|
| Protein | 2.1 g | 1.6 g |
| Histidine | 33.0 mg | 56.0 mg |
| Isoleucine | 79.0 mg | 71.0 mg |
| Leucine | 93.0 mg | 106.0 mg |
| Lysine | 101.0 mg | 217.0 mg |
| Methionine | 21.0 mg | 20.0 mg |
| Phenylalanine | 51.0 mg | 65.0 mg |
| Threonine | 60.0 mg | 76.0 mg |
| Tryptophan | 21.0 mg | 20.0 mg |
| Valine | 82.0 mg | 125.0 mg |
| Alanine | 101.0 mg | 116.0 mg |
| Arginine | 100.0 mg | 86.0 mg |
| Aspartic Acid | 248.0 mg | 177.0 mg |
| Cystine | 25.0 mg | 20.0 mg |
| Glutamic Acid | 350.0 mg | 257.0 mg |
| Glycine | 69.0 mg | 71.0 mg |
| Proline | 114.0 mg | 71.0 mg |
| Serine | 81.0 mg | 86.0 mg |
| Tyrosine | 34.0 mg | 51.0 mg |
| Vitamins | Asparagus, canned, drained solids | Cauliflower, raw |
|---|---|---|
| Vitamin A (RAE) | 41.0 mcg | 0.0 mcg |
| Vitamin C | 18.4 mg | 67.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 1.2 mg | 0.1 mg |
| Vitamin K | 41.3 mcg | 15.5 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.1 mg |
| Niacin (B3) | 1.0 mg | 0.5 mg |
| Vitamin B6 | 0.1 mg | 0.2 mg |
| Folate (B9) | 96.0 mcg | 97.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.7 mg |
| Choline | 21.4 mg | 44.3 mg |
| Betaine | 0.7 mg | ~ |
| Minerals | Asparagus, canned, drained solids | Cauliflower, raw |
|---|---|---|
| Calcium | 16.0 mg | 22.0 mg |
| Iron | 1.8 mg | 0.4 mg |
| Magnesium | 10.0 mg | 15.0 mg |
| Phosphorus | 43.0 mg | 44.0 mg |
| Potassium | 172.0 mg | 299.0 mg |
| Sodium | 287.0 mg | 30.0 mg |
| Zinc | 0.4 mg | 0.3 mg |
| Copper | 0.1 mg | 0.0 mg |
| Manganese | 0.2 mg | 0.2 mg |
| Selenium | 1.7 mcg | 0.6 mcg |
| Fluoride | ~ | 1.0 mcg |
| Sterols | Asparagus, canned, drained solids | Cauliflower, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 18.0 mg |
| Other | Asparagus, canned, drained solids | Cauliflower, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 0.8 g | 0.8 g |
Frequently asked questions
Which has fewer calories, Asparagus, canned, drained solids or Cauliflower, raw?
Asparagus, canned, drained solids has fewer calories: 19 kcal for Asparagus, canned, drained solids vs 28 kcal for Cauliflower, raw per 100 g.
Which has more protein, Asparagus, canned, drained solids or Cauliflower, raw?
Asparagus, canned, drained solids has more protein: 2.1 g for Asparagus, canned, drained solids vs 1.6 g for Cauliflower, raw per 100 g.
Which has more fiber, Asparagus, canned, drained solids or Cauliflower, raw?
Cauliflower, raw has more fiber: 1.6 g for Asparagus, canned, drained solids vs 1.9 g for Cauliflower, raw per 100 g.
Is Asparagus, canned, drained solids or Cauliflower, raw healthier?
Asparagus, canned, drained solids is lower in calories, and Asparagus, canned, drained solids is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.