Comparing Nutrients in 100 calories Boiled BroccoliVS Asparagus
Weight per 100 calories
Boiled Broccoli
286g
Asparagus
500g
Boiled Broccoli has 1.8 times more energy per 100g than Asparagus. It has low energy density when compared to other foods. Raw Asparagus having very low energy density.
Discover which food has more nutrients per 100 calories - Boiled Broccoli or Asparagus?
Boiled Broccoli VS Asparagus Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Boiled Broccoli or Asparagus?
Lets compare vitamin content per 100 calories of Boiled Broccoli vs Asparagus:
100 calories of Boiled Broccoli have 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 6.6 times more Vitamin C and 1.9 times more Vitamin K than Asparagus.
While 100 kcal of Raw Asparagus contain 4 times more Vitamin B1, 2 times more Vitamin B2, 3.1 times more Vitamin B3 and 1.4 times more Vitamin E than Boiled and Drained Broccoli.
Both Boiled Broccoli and Asparagus provide similar amounts of Vitamin A and Vitamin B9 per 100 calories.
Both Boiled and Drained Broccoli as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Boiled Broccoli vs Asparagus:
100 calories of Boiled Broccoli have 11.7 times more Sodium than Asparagus.
While 100 kcal of Raw Asparagus contain 5.4 times more Copper, 5.6 times more Iron, 1.4 times more Manganese, 1.4 times more Phosphorus, 2.5 times more Selenium, 2.1 times more Zinc and 1.8 times more Water than Boiled and Drained Broccoli.
Both Boiled Broccoli and Asparagus contain similar levels of Calcium, Magnesium and Potassium per 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Boiled Broccoli have 6.8 times more Omega 3 than Asparagus.
While 100 kcal of Raw Asparagus contain 2.4 times more Sugars, 2.4 times more Fructose and 1.6 times more Protein than Boiled and Drained Broccoli.
Both Boiled Broccoli and Asparagus offer comparable quantities of Energy, Carbohydrate and Fiber per 100 calories.
Both Boiled and Drained Broccoli as well as Raw Asparagus provide inadequate amounts of Omega 6 in 100 calories.