Asparagus, raw vs Cauliflower, raw
Nutrition comparison per 100 g.
Asparagus, raw
20 kcal
Cauliflower, raw
28 kcal
Calories
20 kcal
28 kcal
Protein
2.2 g
1.6 g
Carbs
3.9 g
4.7 g
Fiber
2.1 g
1.9 g
Sugars
1.9 g
1.9 g
Fat
0.1 g
0.2 g
Sodium
2 mg
30 mg
Key takeaways
- Asparagus, raw has 26% fewer calories (20 kcal vs 28 kcal).
- Asparagus, raw has more protein (2.2 g vs 1.6 g).
- Asparagus, raw has more carbs (3.9 g vs 4.7 g).
- Asparagus, raw has more fiber (2.1 g vs 1.9 g).
- Asparagus, raw has more sugars (1.9 g vs 1.9 g).
| Macronutrients | Asparagus, raw | Cauliflower, raw |
|---|---|---|
| Calories | 20 kcal | 28 kcal |
| Protein | 2.2 g | 1.6 g |
| Total Fat | 0.1 g | 0.2 g |
| Total Carbohydrate | 3.9 g | 4.7 g |
| Dietary Fiber | 2.1 g | 1.9 g |
| Total Sugars | 1.9 g | 1.9 g |
| Water | 93.2 g | 92.7 g |
| Carbohydrates | Asparagus, raw | Cauliflower, raw |
|---|---|---|
| Total Carbohydrate | 3.9 g | 4.7 g |
| Dietary Fiber | 2.1 g | 1.9 g |
| Total Sugars | 1.9 g | 1.9 g |
| Fats & Fatty Acids | Asparagus, raw | Cauliflower, raw |
|---|---|---|
| Total Fat | 0.1 g | 0.2 g |
| Saturated Fat | 0.0 g | 0.1 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 | 10.0 mg | 7.0 mg |
| Omega-6 Fatty Acids | 40.0 mg | 8.0 mg |
| Protein & Amino Acids | Asparagus, raw | Cauliflower, raw |
|---|---|---|
| Protein | 2.2 g | 1.6 g |
| Histidine | 49.0 mg | 56.0 mg |
| Isoleucine | 75.0 mg | 71.0 mg |
| Leucine | 128.0 mg | 106.0 mg |
| Lysine | 104.0 mg | 217.0 mg |
| Methionine | 31.0 mg | 20.0 mg |
| Phenylalanine | 75.0 mg | 65.0 mg |
| Threonine | 84.0 mg | 76.0 mg |
| Tryptophan | 27.0 mg | 20.0 mg |
| Valine | 115.0 mg | 125.0 mg |
| Alanine | 115.0 mg | 116.0 mg |
| Arginine | 91.0 mg | 86.0 mg |
| Aspartic Acid | 508.0 mg | 177.0 mg |
| Cystine | 31.0 mg | 20.0 mg |
| Glutamic Acid | 233.0 mg | 257.0 mg |
| Glycine | 93.0 mg | 71.0 mg |
| Proline | 71.0 mg | 71.0 mg |
| Serine | 106.0 mg | 86.0 mg |
| Tyrosine | 52.0 mg | 51.0 mg |
| Vitamins | Asparagus, raw | Cauliflower, raw |
|---|---|---|
| Vitamin A (RAE) | 38.0 mcg | 0.0 mcg |
| Vitamin C | 5.6 mg | 67.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 1.1 mg | 0.1 mg |
| Vitamin K | 41.6 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) | 52.0 mcg | 97.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.3 mg | 0.7 mg |
| Choline | 16.0 mg | 44.3 mg |
| Betaine | 0.6 mg | ~ |
| Minerals | Asparagus, raw | Cauliflower, raw |
|---|---|---|
| Calcium | 24.0 mg | 22.0 mg |
| Iron | 2.1 mg | 0.4 mg |
| Magnesium | 14.0 mg | 15.0 mg |
| Phosphorus | 52.0 mg | 44.0 mg |
| Potassium | 202.0 mg | 299.0 mg |
| Sodium | 2.0 mg | 30.0 mg |
| Zinc | 0.5 mg | 0.3 mg |
| Copper | 0.2 mg | 0.0 mg |
| Manganese | 0.2 mg | 0.2 mg |
| Selenium | 2.3 mcg | 0.6 mcg |
| Fluoride | ~ | 1.0 mcg |
| Sterols | Asparagus, raw | Cauliflower, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | 24.0 mg | 18.0 mg |
| Other | Asparagus, raw | Cauliflower, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 0.6 g | 0.8 g |
Frequently asked questions
Which has fewer calories, Asparagus, raw or Cauliflower, raw?
Asparagus, raw has fewer calories: 20 kcal for Asparagus, raw vs 28 kcal for Cauliflower, raw per 100 g.
Which has more protein, Asparagus, raw or Cauliflower, raw?
Asparagus, raw has more protein: 2.2 g for Asparagus, raw vs 1.6 g for Cauliflower, raw per 100 g.
Which has more fiber, Asparagus, raw or Cauliflower, raw?
Asparagus, raw has more fiber: 2.1 g for Asparagus, raw vs 1.9 g for Cauliflower, raw per 100 g.
Is Asparagus, raw or Cauliflower, raw healthier?
Asparagus, raw is lower in calories, and Asparagus, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.