Raw BroccoliVSRaw Asparagus
Raw Broccoli has 0.6g more protein per 100g than Raw Asparagus — 2.8g vs 2.2g per 100g (USDA). For those watching their calorie intake, Raw Asparagus offers only 20 calories per 100g compared to 34 calories in Raw Broccoli. In terms of protein efficiency (protein per calorie), Raw Asparagus delivers more protein for fewer calories, making it an efficient protein source.
Source: USDA FoodData Central · Data as of Mar 2026
| Nutrient (per 100g) | Raw Broccoli | Raw Asparagus |
|---|---|---|
| Protein | 2.8 g | 2.2 g |
| Calories | 34 kcal | 20 kcal |
| Total fat | 0.4 g | 0.1 g |
| Carbohydrates | 6.6 g | 3.9 g |
Raw Broccoli
Raw Asparagus
How does Raw Broccoli compare to Raw Asparagus?
Raw Broccoli has 0.6g more protein per 100g than Raw Asparagus — 2.8g vs 2.2g per 100g (USDA). For those watching their calorie intake, Raw Asparagus offers only 20 calories per 100g compared to 34 calories in Raw Broccoli. In terms of protein efficiency (protein per calorie), Raw Asparagus delivers more protein for fewer calories, making it an efficient protein source.
Which food fits which goal?
Muscle Building & Recovery
Raw BroccoliWith 2.8g of protein per 100g, Raw Broccoli provides the higher protein content needed to support muscle protein synthesis, post-workout recovery, and lean muscle maintenance.
Weight Loss & Calorie Control
Raw AsparagusAt only 20 calories per 100g, Raw Asparagus allows you to maintain a calorie deficit while still getting essential nutrients, making it ideal for weight management and fat loss goals.
Maximum Protein per Calorie
Raw AsparagusRaw Asparagus offers the best protein-to-calorie ratio, delivering 2.2g of protein for just 20 calories, perfect for maximizing protein intake while minimizing caloric load.
Vegetarian & Plant-Based Diets
Raw BroccoliBoth are excellent plant-based options. Raw Broccoli edges ahead with 2.8g of protein per serving, making it slightly better for meeting daily protein requirements on a vegetarian diet.
Low-Carb & Ketogenic Diets
Raw AsparagusWith only 3.9g of carbohydrates per 100g, Raw Asparagus fits perfectly into low-carb and ketogenic meal plans while providing substantial protein to maintain muscle mass during carb restriction.
General Fitness & Balanced Nutrition
Raw BroccoliFor everyday fitness enthusiasts seeking balanced nutrition, Raw Broccoli offers a good protein content at 2.8g with 34 calories, fitting well into most active lifestyle meal plans.