Asparagus vs Brussels sprouts
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Asparagus
Best for muscle gain
Brussels sprouts
Best for low-carb
Asparagus
Macro Comparison
Asparagus: 100g (100g) | Brussels sprouts: 100g (100g)
20
Asparagus
43
Brussels sprouts
2.2g
Asparagus
3.98g
Brussels sprouts
3.88g
Asparagus
9.62g
Brussels sprouts
0.12g
Asparagus
0.57g
Brussels sprouts
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
44%
Asparagus
37%
Brussels sprouts
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| Nutrient | Asparagus | Brussels sprouts |
|---|---|---|
| Calories | 20 | 43 |
| Protein | 2.2g | 4g |
| Carbs | 3.9g | 9.6g |
| Fat | 0.1g | 0.6g |
| Fiber | 2.1g | 4.78g |
| Sugar | 1.88g | — |
| Sodium | 2mg | 25.7mg |
| Cholesterol | 0mg | — |
| Saturated Fat | 0.04g | — |
| Potassium | 202mg | 477mg |
| Vitamin A | 38mcg | — |
| Vitamin C | 5.6mg | 143mg |
| Calcium | 24mg | 38.6mg |
| Iron | 2.14mg | 0.73mg |
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 Brussels sprouts. Brussels sprouts delivers 3.98g protein per serving — 1.8g 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 Brussels sprouts better for weight loss?
For weight loss, Asparagus is the better choice. Asparagus has 20 calories and 2.2g protein per serving, while Brussels sprouts has 43 calories and 3.98g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Asparagus or Brussels sprouts?
Brussels sprouts has more protein per serving. Asparagus provides 2.2g and Brussels sprouts provides 3.98g of protein.
Can I eat both asparagus and brussels sprouts together?
Yes! Combining asparagus and brussels sprouts gives you 63 calories and 6.18g protein. This combination can work well as part of a balanced meal.