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