Quick Summary
When to Choose Brussels Sprouts
Choose Brussels Sprouts for more vitamin C (85mg vs 6.7mg), more vitamin K (177µg vs 51µg), and more fiber (3.8g vs 1.6g) per 100g.
When to Choose Asparagus (Cooked)
Choose Asparagus (Cooked) for more folate (149µg vs 61µg) and more vitamin A (60µg vs 38µg) per 100g. It is also lower in calories (22 vs 43 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Brussels Sprouts | Asparagus (Cooked) | Winner |
|---|---|---|---|
| Calories | 43 | 22.2 | 🏆 Asparagus (Cooked) |
| Protein | 3.4g | 2.4g | 🏆 Brussels Sprouts |
| Carbohydrates | 9g | 4.1g | |
| Fiber | 3.8g | 1.6g | 🏆 Brussels Sprouts |
Key Vitamins & Minerals
Folate (Vitamin B9)
🏆 Asparagus (Cooked) has 2.4x more
Vitamin A
🏆 Asparagus (Cooked) has 58% more
Vitamin C
🏆 Brussels Sprouts has 12.7x more
Vitamin K
🏆 Brussels Sprouts has 3.5x more
Health Benefits Comparison
Brussels Sprouts Benefits
- Extremely high in vitamin C and K
- Contains sulforaphane for cancer protection
- Rich in fiber for digestive health
- Powerful antioxidants reduce inflammation
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
Brussels Sprouts: Moderate
Asparagus (Cooked): Moderate
🕒 Preparation
Brussels Sprouts: Easy
Asparagus (Cooked): Easy
📦 Storage
Brussels Sprouts: Refrigerate
Asparagus (Cooked): Refrigerate
🍽️ Versatility
Brussels Sprouts: Very versatile
Asparagus (Cooked): Very versatile
The Bottom Line
Both Brussels Sprouts and Asparagus (Cooked) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Brussels Sprouts if: Choose Brussels Sprouts for more vitamin C (85mg vs 6.7mg), more vitamin K (177µg vs 51µg), and more fiber (3.8g vs 1.6g) per 100g.
Choose Asparagus (Cooked) if: Choose Asparagus (Cooked) for more folate (149µg vs 61µg) and more vitamin A (60µg vs 38µg) per 100g. It is also lower in calories (22 vs 43 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Brussels Sprouts and Asparagus (Cooked) in Nutrivio
Compare how Brussels Sprouts and Asparagus (Cooked) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
