Quick Summary
When to Choose Broccoli
Choose broccoli for more fiber, vitamin C, cruciferous. Best for cancer prevention.
When to Choose Asparagus (Cooked)
Choose asparagus for folate, easier to overcook, elegant. Best for pregnancy and fine dining.
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Broccoli | Asparagus (Cooked) | Winner |
|---|---|---|---|
| Calories | 34 | 40 | 🏆 Broccoli |
| Protein | 2.8g | 4.3g | 🏆 Asparagus (Cooked) |
| Carbohydrates | 6.6g | 7.4g | |
| Fiber | 2.6g | 2.8g | 🏆 Asparagus (Cooked) |
| Total Fat | 0.4g | 0g |
Key Vitamins & Minerals
Folate (Vitamin B9)
🏆 Asparagus (Cooked) has 4.3x more
Vitamin C
🏆 Broccoli has 5.4x more
Vitamin K
🏆 Broccoli has 12% more
Health Benefits Comparison
Broccoli Benefits
- Supports immune function
- May reduce cancer risk
- Promotes heart health
- Aids digestion
- Supports bone health
Asparagus (Cooked) Benefits
- Exceptionally high in folate (67% DV) for cell division
- Rich in vitamin K (91% DV) for blood clotting and bones
- Provides vitamin A (18% DV) for vision and immunity
- Good vitamin C source (13% DV)
- Contains inulin fiber feeding beneficial gut bacteria
Practical Considerations
💰 Cost
Broccoli: Moderate
Asparagus (Cooked): Moderate
🕒 Preparation
Broccoli: Easy
Asparagus (Cooked): Easy
📦 Storage
Broccoli: Refrigerate
Asparagus (Cooked): Refrigerate
🍽️ Versatility
Broccoli: Very versatile
Asparagus (Cooked): Very versatile
The Bottom Line
Both Broccoli and Asparagus (Cooked) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Broccoli if: Choose broccoli for more fiber, vitamin C, cruciferous. Best for cancer prevention.
Choose Asparagus (Cooked) if: Choose asparagus for folate, easier to overcook, elegant. Best for pregnancy and fine dining.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Broccoli and Asparagus (Cooked) in Nutrivio
Compare how Broccoli and Asparagus (Cooked) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
