Is asparagus or broccoli healthier? A detailed nutritional comparison

November 4, 2025 •

3 min read

While broccoli contains significantly more Vitamin C and Vitamin K, asparagus is notably lower in calories and carbohydrates. This complex nutritional profile makes the question 'Is asparagus or broccoli healthier?' dependent on specific dietary needs and health goals, as both offer unique and powerful benefits.

Quick Summary

A direct comparison reveals that broccoli provides higher levels of Vitamin C and K, while asparagus is lower in calories and rich in certain flavonoids. Both are nutrient-dense vegetables with unique health advantages for a balanced diet.

Key Points

Nutrient Differences: Broccoli contains significantly more Vitamin C and Vitamin K, while asparagus offers more Vitamin A and Vitamin E per 100g serving.
Antioxidant Variety: Broccoli is rich in sulforaphane, a powerful cancer-fighting compound, whereas asparagus has a higher flavonoid content and has shown stronger antioxidant activity in some studies.
Calorie and Carb Count: Asparagus is lower in both calories and carbohydrates, making it a preferable choice for those focused on strict caloric intake or low-carb diets.
Digestive Health: Asparagus contains prebiotic fiber (inulin) that promotes beneficial gut bacteria, and for some, it is easier to digest than broccoli.
No Single Winner: Neither vegetable is definitively 'healthier.' The best choice depends on your specific nutritional goals, and consuming both offers the widest array of health benefits.
Minerals: Broccoli contains more calcium and potassium, while asparagus provides more iron and zinc.

The Nutritional Breakdown: A Head-to-Head Comparison

At first glance, both asparagus and broccoli are clear champions of healthy eating, but a closer look at their nutritional makeup reveals distinct differences. Examining key nutrients per 100 grams provides a clearer picture of what each vegetable brings to your plate.

Macronutrient Profile (per 100g raw)

Calories: Asparagus has a slight advantage here, with approximately 20 calories compared to broccoli's 34. This makes asparagus a slightly better option for those strictly counting calories.
Carbohydrates: Asparagus contains fewer carbs (3.88g) than broccoli (6.64g), with a lower net carb count.
Protein: Broccoli offers a small edge in protein, providing 2.8g versus 2.2g in asparagus.
Fiber: Broccoli has slightly more fiber per 100g (2.6g) compared to asparagus (2.1g).

Vitamins and Minerals

The vitamin and mineral content is where the most significant distinctions lie. Here's a breakdown of some key micronutrients:

Broccoli excels in:

Vitamin C: Provides significantly more Vitamin C (over 14 times more) than asparagus, making it a powerhouse for immune function.
Vitamin K: Contains twice the Vitamin K of asparagus, crucial for blood clotting and bone health.
Folate (B9): A superior source of folate, important for cell growth and DNA formation, especially during pregnancy.
Calcium, Magnesium, Potassium, Phosphorus: Broccoli contains more of these essential minerals.

Asparagus offers more of:

Iron, Copper, and Zinc: A better source of these trace minerals compared to broccoli.
Vitamin A, B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), and E: Has higher concentrations of these vitamins.
Flavonoids: Asparagus has a higher content of flavonoids, powerful antioxidants.

Antioxidants and Health Benefits

Both vegetables are rich in antioxidants, but the specific compounds and benefits differ.

Broccoli's Powerhouse: The star compound in broccoli is sulforaphane, an isothiocyanate known for its powerful anti-inflammatory and cancer-fighting properties. Broccoli also contains indole-3-carbinol, another compound with potential anti-cancer benefits.
Asparagus's Antioxidants: Asparagus, particularly the purple variety, is rich in anthocyanins, which offer strong antioxidant effects and support heart health. It's also high in the flavonoids quercetin, isorhamnetin, and kaempferol. In several lab tests, asparagus demonstrated greater antioxidant activity than broccoli.
Digestive Health: Asparagus is known for its prebiotic fiber (inulin), which feeds beneficial gut bacteria and promotes a healthy digestive system. While broccoli is also high in fiber, some find asparagus easier to digest.

At a Glance: Asparagus vs. Broccoli


Feature	Asparagus (per 100g raw)	Broccoli (per 100g raw)
Calories	20 kcal (Lower)	34 kcal
Carbohydrates	3.88g (Lower)	6.64g
Protein	2.2g	2.8g (Higher)
Fiber	2.1g	2.6g (Higher)
Vitamin C	Lower	Higher (14x more)
Vitamin K	Lower	Higher (2x more)
Folate (B9)	Good source, but lower	Higher
Flavonoids	Higher	Lower
Antioxidant Activity	Higher (in studies)	Lower
Cancer-Fighting Comp.	Antioxidants, saponins	Sulforaphane, indole-3-carbinol

Making the Right Choice for Your Needs

Deciding which vegetable is 'healthier' is a matter of prioritizing nutritional benefits based on your personal health goals. There is no single winner, as both are exceptionally good for you.

Choose asparagus if you want:

A lower-calorie and lower-carb vegetable option.
To boost your intake of Vitamin A, Vitamin E, and certain B vitamins.
Greater antioxidant activity from flavonoids.
To support gut health with prebiotic fiber (inulin).
More iron, copper, and zinc.

Choose broccoli if you want:

Significantly higher levels of Vitamin C and Vitamin K.
More folate, calcium, and potassium.
The specific anti-cancer compounds like sulforaphane.
Slightly more fiber and protein.

Ultimately, the best approach is to incorporate a variety of vegetables into your diet to ensure you receive a broad spectrum of nutrients. The best vegetable for your plate is often the one that's fresh, in season, and that you enjoy eating.

Conclusion: Incorporate Both for Optimal Nutrition

Rather than viewing it as a competition, a balanced perspective recognizes that both asparagus and broccoli are highly nutritious vegetables with unique strengths. By including both in your diet, you can benefit from broccoli's high Vitamin C and K content, as well as asparagus's excellent antioxidant profile and gut-supporting prebiotics. The healthiest choice is to eat a diverse range of produce, and these two green giants are perfect staples for any healthy eating plan. For further reading on the health benefits of cruciferous vegetables, consider exploring expert resources like Healthline's detailed guides.

Frequently Asked Questions

Asparagus is lower in calories and carbohydrates than broccoli, which could give it a slight edge for those focused on strict weight management. However, both are low-calorie, nutrient-dense foods that support weight loss when included in a balanced diet.

Both vegetables are excellent sources of antioxidants. Asparagus contains more flavonoids and has shown greater overall antioxidant activity in certain lab studies. Broccoli contains specific, well-researched compounds like sulforaphane with strong antioxidant and anti-inflammatory properties.

Asparagus contains prebiotic fiber (inulin) that specifically feeds beneficial gut bacteria. While broccoli's fiber also supports digestive health, asparagus is often considered superior for promoting a healthy microbiome, and some individuals find it easier to digest.

Broccoli has higher concentrations of Vitamin C and Vitamin K, while asparagus provides higher amounts of Vitamin A, Vitamin E, and several B vitamins. Choosing which has 'more' depends on which specific vitamins are most important for your health goals.

No. While both are very healthy, neither offers a complete nutritional profile on its own. Eating a diverse range of fruits and vegetables is the best way to ensure you get a wide spectrum of vitamins, minerals, and other beneficial plant compounds.

Both can be eaten raw or cooked. Gentle steaming of broccoli can help retain more nutrients, while cooking asparagus can potentially boost its antioxidant availability. The best method depends on personal preference and desired texture.

Both are beneficial for heart health. Broccoli's fiber helps lower cholesterol, and its nutrients can improve vascular function. Asparagus may help regulate cholesterol and blood pressure through its high antioxidant and potassium content.