Asparagus, cooked, boiled, drained vs Kale, raw
Nutrition comparison per 100 g.
Asparagus, cooked, boiled, drained
22 kcal
Kale, raw
35 kcal
Calories
22 kcal
35 kcal
Protein
2.4 g
2.9 g
Carbs
4.1 g
4.4 g
Fiber
2.0 g
4.1 g
Sugars
1.3 g
0.8 g
Fat
0.2 g
1.5 g
Sodium
14 mg
53 mg
Key takeaways
- Asparagus, cooked, boiled, drained has 36% fewer calories (22 kcal vs 35 kcal).
- Kale, raw has more protein (2.9 g vs 2.4 g).
- Asparagus, cooked, boiled, drained has more carbs (4.1 g vs 4.4 g).
- Kale, raw has more fiber (4.1 g vs 2.0 g).
- Kale, raw has more sugars (0.8 g vs 1.3 g).
| Macronutrients | Asparagus, cooked, boiled, drained | Kale, raw |
|---|---|---|
| Calories | 22 kcal | 35 kcal |
| Protein | 2.4 g | 2.9 g |
| Total Fat | 0.2 g | 1.5 g |
| Total Carbohydrate | 4.1 g | 4.4 g |
| Dietary Fiber | 2.0 g | 4.1 g |
| Total Sugars | 1.3 g | 0.8 g |
| Water | 92.6 g | 89.6 g |
| Carbohydrates | Asparagus, cooked, boiled, drained | Kale, raw |
|---|---|---|
| Total Carbohydrate | 4.1 g | 4.4 g |
| Dietary Fiber | 2.0 g | 4.1 g |
| Starch | 0.0 g | ~ |
| Total Sugars | 1.3 g | 0.8 g |
| Fats & Fatty Acids | Asparagus, cooked, boiled, drained | Kale, raw |
|---|---|---|
| Total Fat | 0.2 g | 1.5 g |
| Saturated Fat | 0.0 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.1 g |
| Polyunsaturated Fat | 0.1 g | 0.3 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 29.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 76.0 mg | 138.0 mg |
| Protein & Amino Acids | Asparagus, cooked, boiled, drained | Kale, raw |
|---|---|---|
| Protein | 2.4 g | 2.9 g |
| Histidine | 53.0 mg | 69.0 mg |
| Isoleucine | 82.0 mg | 197.0 mg |
| Leucine | 140.0 mg | 231.0 mg |
| Lysine | 113.0 mg | 197.0 mg |
| Methionine | 34.0 mg | 32.0 mg |
| Phenylalanine | 82.0 mg | 169.0 mg |
| Threonine | 92.0 mg | 147.0 mg |
| Tryptophan | 29.0 mg | 40.0 mg |
| Valine | 125.0 mg | 181.0 mg |
| Alanine | 125.0 mg | 166.0 mg |
| Arginine | 99.0 mg | 184.0 mg |
| Aspartic Acid | 555.0 mg | 295.0 mg |
| Cystine | 34.0 mg | 44.0 mg |
| Glutamic Acid | 255.0 mg | 374.0 mg |
| Glycine | 101.0 mg | 159.0 mg |
| Proline | 77.0 mg | 196.0 mg |
| Serine | 116.0 mg | 139.0 mg |
| Tyrosine | 57.0 mg | 117.0 mg |
| Vitamins | Asparagus, cooked, boiled, drained | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 50.0 mcg | 769.0 mcg |
| Vitamin C | 7.7 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 1.5 mg | 0.7 mg |
| Vitamin K | 50.6 mcg | 817.0 mcg |
| Thiamin (B1) | 0.2 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.3 mg |
| Niacin (B3) | 1.1 mg | 1.2 mg |
| Vitamin B6 | 0.1 mg | 0.3 mg |
| Folate (B9) | 149.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.2 mg | 0.4 mg |
| Choline | 26.1 mg | ~ |
| Betaine | 0.9 mg | ~ |
| Minerals | Asparagus, cooked, boiled, drained | Kale, raw |
|---|---|---|
| Calcium | 23.0 mg | 254.0 mg |
| Iron | 0.9 mg | 1.7 mg |
| Magnesium | 14.0 mg | 34.0 mg |
| Phosphorus | 54.0 mg | 56.0 mg |
| Potassium | 224.0 mg | 447.0 mg |
| Sodium | 14.0 mg | 53.0 mg |
| Zinc | 0.6 mg | 0.4 mg |
| Copper | 0.2 mg | 0.3 mg |
| Manganese | 0.2 mg | 0.9 mg |
| Selenium | 6.1 mcg | 0.9 mcg |
| Fluoride | 21.9 mcg | ~ |
| Sterols | Asparagus, cooked, boiled, drained | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Asparagus, cooked, boiled, drained | Kale, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 0.6 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Asparagus, cooked, boiled, drained or Kale, raw?
Asparagus, cooked, boiled, drained has fewer calories: 22 kcal for Asparagus, cooked, boiled, drained vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Asparagus, cooked, boiled, drained or Kale, raw?
Kale, raw has more protein: 2.4 g for Asparagus, cooked, boiled, drained vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Asparagus, cooked, boiled, drained or Kale, raw?
Kale, raw has more fiber: 2.0 g for Asparagus, cooked, boiled, drained vs 4.1 g for Kale, raw per 100 g.
Is Asparagus, cooked, boiled, drained or Kale, raw healthier?
Asparagus, cooked, boiled, drained is lower in calories, and Kale, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.