Broccoli vs Asparagus
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
Broccoli: 100g (100g) | Asparagus: 100g (100g)
31
Broccoli
20
Asparagus
2.57g
Broccoli
2.2g
Asparagus
6.27g
Broccoli
3.88g
Asparagus
0.34g
Broccoli
0.12g
Asparagus
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
33%
Broccoli
44%
Asparagus
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| Nutrient | Broccoli | Asparagus |
|---|---|---|
| Calories | 31 | 20 |
| Protein | 2.6g | 2.2g |
| Carbs | 6.3g | 3.9g |
| Fat | 0.3g | 0.1g |
| Fiber | 2.4g | 2.1g |
| Sugar | — | 1.88g |
| Sodium | 36mg | 2mg |
| Cholesterol | — | 0mg |
| Saturated Fat | 0.04g | 0.04g |
| Potassium | 303mg | 202mg |
| Vitamin A | 8mcg | 38mcg |
| Vitamin C | 91.3mg | 5.6mg |
| Calcium | 46mg | 24mg |
| Iron | 0.69mg | 2.14mg |
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 Broccoli or Asparagus better for weight loss?
For weight loss, Asparagus is the better choice. Broccoli has 31 calories and 2.57g protein per serving, while Asparagus has 20 calories and 2.2g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Broccoli or Asparagus?
Broccoli has more protein per serving. Broccoli provides 2.57g and Asparagus provides 2.2g of protein.
Can I eat both broccoli and asparagus together?
Yes! Combining broccoli and asparagus gives you 51 calories and 4.77g protein. This combination can work well as part of a balanced meal.