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Asparagus, cooked, boiled, drained, with salt vs Broccoli, raw

Nutrition comparison per 100 g.

Asparagus, cooked, boiled, drained, with salt 22 kcal Broccoli, raw 32 kcal
Calories
22 kcal 32 kcal
Protein
2.4 g 2.6 g
Carbs
4.1 g 6.3 g
Fiber
2.0 g 2.4 g
Sugars
1.3 g 1.7 g
Fat
0.2 g 0.3 g
Sodium
240 mg 36 mg

Key takeaways

  • Asparagus, cooked, boiled, drained, with salt has 29% fewer calories (22 kcal vs 32 kcal).
  • Broccoli, raw has more protein (2.6 g vs 2.4 g).
  • Asparagus, cooked, boiled, drained, with salt has more carbs (4.1 g vs 6.3 g).
  • Broccoli, raw has more fiber (2.4 g vs 2.0 g).
  • Asparagus, cooked, boiled, drained, with salt has more sugars (1.3 g vs 1.7 g).
MacronutrientsAsparagus, cooked, boiled, drained, with saltBroccoli, raw
Calories 22 kcal 32 kcal
Protein 2.4 g 2.6 g
Total Fat 0.2 g 0.3 g
Total Carbohydrate 4.1 g 6.3 g
Dietary Fiber 2.0 g 2.4 g
Total Sugars 1.3 g 1.7 g
Water 92.6 g 90.0 g
CarbohydratesAsparagus, cooked, boiled, drained, with saltBroccoli, raw
Total Carbohydrate 4.1 g 6.3 g
Dietary Fiber 2.0 g 2.4 g
Starch 0.0 g 0.0 g
Total Sugars 1.3 g 1.7 g
Fats & Fatty AcidsAsparagus, cooked, boiled, drained, with saltBroccoli, raw
Total Fat 0.2 g 0.3 g
Saturated Fat 0.0 g 0.0 g
Monounsaturated Fat 0.0 g 0.0 g
Polyunsaturated Fat 0.1 g 0.0 g
Trans Fat 0.0 g 0.0 g
Omega-3 Fatty Acids 29.0 mg 21.0 mg
Omega-6 Fatty Acids 76.0 mg 17.0 mg
Protein & Amino AcidsAsparagus, cooked, boiled, drained, with saltBroccoli, raw
Protein 2.4 g 2.6 g
Histidine 53.0 mg 59.0 mg
Isoleucine 82.0 mg 79.0 mg
Leucine 140.0 mg 129.0 mg
Lysine 113.0 mg 135.0 mg
Methionine 34.0 mg 38.0 mg
Phenylalanine 82.0 mg 117.0 mg
Threonine 92.0 mg 88.0 mg
Tryptophan 29.0 mg 33.0 mg
Valine 125.0 mg 125.0 mg
Alanine 125.0 mg 104.0 mg
Arginine 99.0 mg 191.0 mg
Aspartic Acid 555.0 mg 325.0 mg
Cystine 34.0 mg 28.0 mg
Glutamic Acid 255.0 mg 542.0 mg
Glycine 101.0 mg 89.0 mg
Proline 77.0 mg 110.0 mg
Serine 116.0 mg 121.0 mg
Tyrosine 57.0 mg 50.0 mg
VitaminsAsparagus, cooked, boiled, drained, with saltBroccoli, raw
Vitamin A (RAE) 50.0 mcg 31.0 mcg
Vitamin C 7.7 mg 91.3 mg
Vitamin D 0.0 mcg 0.0 mcg
Vitamin E 1.5 mg 0.8 mg
Vitamin K 50.6 mcg 102.0 mcg
Thiamin (B1) 0.2 mg 0.1 mg
Riboflavin (B2) 0.1 mg 0.1 mg
Niacin (B3) 1.1 mg 0.6 mg
Vitamin B6 0.1 mg 0.2 mg
Folate (B9) 149.0 mcg 65.0 mcg
Vitamin B12 0.0 mcg 0.0 mcg
Pantothenic Acid (B5) 0.2 mg 0.6 mg
Choline 26.1 mg 18.7 mg
Betaine 0.9 mg 0.1 mg
MineralsAsparagus, cooked, boiled, drained, with saltBroccoli, raw
Calcium 23.0 mg 47.0 mg
Iron 0.9 mg 0.7 mg
Magnesium 14.0 mg 21.0 mg
Phosphorus 54.0 mg 67.0 mg
Potassium 224.0 mg 316.0 mg
Sodium 240.0 mg 36.0 mg
Zinc 0.6 mg 0.4 mg
Copper 0.2 mg 0.1 mg
Manganese 0.2 mg 0.2 mg
Selenium 6.1 mcg 2.5 mcg
Fluoride 21.9 mcg ~
SterolsAsparagus, cooked, boiled, drained, with saltBroccoli, raw
Cholesterol 0.0 mg 0.0 mg
OtherAsparagus, cooked, boiled, drained, with saltBroccoli, raw
Alcohol 0.0 g 0.0 g
Caffeine 0.0 mg 0.0 mg
Theobromine 0.0 mg 0.0 mg
Ash 0.6 g 0.9 g

Frequently asked questions

Which has fewer calories, Asparagus, cooked, boiled, drained, with salt or Broccoli, raw?

Asparagus, cooked, boiled, drained, with salt has fewer calories: 22 kcal for Asparagus, cooked, boiled, drained, with salt vs 32 kcal for Broccoli, raw per 100 g.

Which has more protein, Asparagus, cooked, boiled, drained, with salt or Broccoli, raw?

Broccoli, raw has more protein: 2.4 g for Asparagus, cooked, boiled, drained, with salt vs 2.6 g for Broccoli, raw per 100 g.

Which has more fiber, Asparagus, cooked, boiled, drained, with salt or Broccoli, raw?

Broccoli, raw has more fiber: 2.0 g for Asparagus, cooked, boiled, drained, with salt vs 2.4 g for Broccoli, raw per 100 g.

Is Asparagus, cooked, boiled, drained, with salt or Broccoli, raw healthier?

Asparagus, cooked, boiled, drained, with salt is lower in calories, and Broccoli, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.

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