Asparagus, cooked, boiled, drained vs Broccoli, raw
Nutrition comparison per 100 g.
Asparagus, cooked, boiled, drained
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
14 mg
36 mg
Key takeaways
- Asparagus, cooked, boiled, drained 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 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 has more sugars (1.3 g vs 1.7 g).
| Macronutrients | Asparagus, cooked, boiled, drained | Broccoli, 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 |
| Carbohydrates | Asparagus, cooked, boiled, drained | Broccoli, 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 Acids | Asparagus, cooked, boiled, drained | Broccoli, 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 Acids | Asparagus, cooked, boiled, drained | Broccoli, 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 |
| Vitamins | Asparagus, cooked, boiled, drained | Broccoli, 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 |
| Minerals | Asparagus, cooked, boiled, drained | Broccoli, 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 | 14.0 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 | ~ |
| Sterols | Asparagus, cooked, boiled, drained | Broccoli, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Asparagus, cooked, boiled, drained | Broccoli, 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 or Broccoli, raw?
Asparagus, cooked, boiled, drained has fewer calories: 22 kcal for Asparagus, cooked, boiled, drained vs 32 kcal for Broccoli, raw per 100 g.
Which has more protein, Asparagus, cooked, boiled, drained or Broccoli, raw?
Broccoli, raw has more protein: 2.4 g for Asparagus, cooked, boiled, drained vs 2.6 g for Broccoli, raw per 100 g.
Which has more fiber, Asparagus, cooked, boiled, drained or Broccoli, raw?
Broccoli, raw has more fiber: 2.0 g for Asparagus, cooked, boiled, drained vs 2.4 g for Broccoli, raw per 100 g.
Is Asparagus, cooked, boiled, drained or Broccoli, raw healthier?
Asparagus, cooked, boiled, drained 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.