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Brussel sprouts vs Asparagus
CALORIC DENSITY
Brussel sprouts, raw
Asparagus, raw
0.43
0.2
11098
11011

First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.

*All our data comes from the USDA Nutrient Database.
Brussel sprouts
Asparagus
Protein = 16g
Protein = 22g
Carbohydrates = 42g
Carbohydrates = 39g
Fat = 1g
Fat = 1g
Fiber = 18g
Fiber = 21g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 1g
Polyunsaturated = 1g
Saturated Fat = 0g
Saturated Fat = 0g
Nutrient brussel sprouts asparagus
Protein 16g 22g
Carbohydrate 42g 39g
Fiber 18g 21g
Fat 1g 1g
Monounsat. Fat 0g 1g
Polyunsat. Fat 1g 1g
Saturated Fat 0g 0g
brussel sprouts
Note: the chart below maxes out at 20, so you can see better.

Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.

Choline = 21%
Choline = 38%
Vitamin A = 28%
Vitamin A = 61%
Vitamin C = 527%
Vitamin C = 75%
Vitamin E = 34%
Vitamin E = 94%
Vitamin K = 1029%
Vitamin K = 520%
Nutrientbrussel sproutsasparagus
Choline21%38%
Vitamin A28%61%
Vitamin C527%75%
Vitamin E34%94%
Vitamin K1029%520%

Brussel sprouts have significantly more Vitamins C, K than asparagus. Asparagus have significantly more Vitamins A, E than brussel sprouts. Brussel sprouts are a good source of Vitamin A, Vitamin E, Riboflavin, Niacin, Pantothenic Acid, Magnesium, Zinc, Calcium. Brussel sprouts are a great source of Thiamin, Vitamin B6, Potassium, Phosphorus. Brussel sprouts are an excellent source of Vitamin K, Vitamin C, Iron. Asparagus are a great source of Vitamin A, Vitamin E, Vitamin C, Niacin, Pantothenic Acid, Vitamin B6, Potassium, Magnesium, Zinc, Calcium, Phosphorus. Asparagus are an excellent source of Vitamin K, Thiamin, Riboflavin, Iron.

asparagus

And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)

Vitamin B1 = 65%
Vitamin B1 = 143%
Vitamin B2 = 38%
Vitamin B2 = 128%
Vitamin B3 = 29%
Vitamin B3 = 82%
Vitamin B5 = 29%
Vitamin B5 = 55%
Vitamin B6 = 93%
Vitamin B6 = 83%
Vitamin B12 = 0%
Vitamin B12 = 0%
Nutrientbrussel sproutsasparagus
Vitamin B165%143%
Vitamin B238%128%
Vitamin B329%82%
Vitamin B529%55%
Vitamin B693%83%
Vitamin B120%0%

Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.

Sodium = 8%
Sodium = 1%
Potassium = 52%
Potassium = 58%
Calcium = 39%
Calcium = 48%
Magnesium = 31%
Magnesium = 40%
Phosphorus = 55%
Phosphorus = 90%
Iron = 109%
Iron = 357%
Manganese = 68%
Manganese = 69%
Selenium = 17%
Selenium = 51%
Copper = 33%
Copper = 189%
Zinc = 21%
Zinc = 57%
Nutrientbrussel sproutsasparagus
Sodium8%1%
Potasium52%58%
Calcium39%48%
Magnesium31%40%
Phosphorus55%90%
Iron109%357%
Manganese68%69%
Selenium17%51%
Copper33%189%
Zinc21%57%

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Kale.World is all about nutritional density – all our findings are normalized on a per calorie basis, making it easier to compare various foods.

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