Asparagus vs Broccoli
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Asparagus
Best for muscle gain
Broccoli
Best for low-carb
Asparagus
Macro Comparison
Asparagus: 100g (100g) | Broccoli: 100g (100g)
20
Asparagus
31
Broccoli
2.2g
Asparagus
2.57g
Broccoli
3.88g
Asparagus
6.27g
Broccoli
0.12g
Asparagus
0.34g
Broccoli
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
44%
Asparagus
33%
Broccoli
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| Nutrient | Asparagus | Broccoli |
|---|---|---|
| Calories | 20 | 31 |
| Protein | 2.2g | 2.6g |
| Carbs | 3.9g | 6.3g |
| Fat | 0.1g | 0.3g |
| Fiber | 2.1g | 2.4g |
| Sugar | 1.88g | — |
| Sodium | 2mg | 36mg |
| Cholesterol | 0mg | — |
| Saturated Fat | 0.04g | 0.04g |
| Potassium | 202mg | 303mg |
| Vitamin A | 38mcg | 8mcg |
| Vitamin C | 5.6mg | 91.3mg |
| Calcium | 24mg | 46mg |
| Iron | 2.14mg | 0.69mg |
Which Should You Choose?
For weight loss
Choose Asparagus. With 20 calories and 2.2g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Broccoli. Broccoli delivers 2.57g protein per serving — 0.4g more than Asparagus.
For low-carb diets
Choose Asparagus with 3.88g carbs per serving.
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Take the free quizCommon Questions
Is Asparagus or Broccoli better for weight loss?
For weight loss, Asparagus is the better choice. Asparagus has 20 calories and 2.2g protein per serving, while Broccoli has 31 calories and 2.57g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Asparagus or Broccoli?
Broccoli has more protein per serving. Asparagus provides 2.2g and Broccoli provides 2.57g of protein.
Can I eat both asparagus and broccoli together?
Yes! Combining asparagus and broccoli gives you 51 calories and 4.77g protein. This combination can work well as part of a balanced meal.