Broccoli vs Asparagus – Which is Healthier?

Our Verdict

When comparing broccoli to asparagus, we picked the broccoli.

Why?

Both are great! But broccoli does distinguish itself:

In terms of macros, broccoli has slightly more protein, carbs, and fiber. The two vegetables have the same glycemic index. We’ll call this a slight win for broccoli based mainly on the higher fiber, but it’s not by a huge amount.

When it comes to vitamins, broccoli has more of vitamins B5, B6, B9, C, K, and choline, whereas asparagus has more of vitamins A, B1, B2, B3, and E. This would already be a 6:5 marginal win for broccoli, but it’s worth bearing in mind that broccoli’s margins are greater, especially with broccoli having around 15x the amount of vitamin C. So, a clear win for broccoli, respectable as asparagus may be.

In the category of minerals, broccoli has more calcium, magnesium, manganese, phosphorus, potassium, and selenium, while asparagus boasts more copper, iron, and zinc. A 6:3 win for broccoli here.

Both vegetables also contain generous amounts of antioxidant polyphenols and other beneficial phytochemicals, often a little different from each other, so that’s a case for enjoying both.

Still, if you’re going to pick just one, we recommend the broccoli!

Want to learn more?

You might like to read:

• Broccoli vs Cauliflower – Which is Healthier?
• Asparagus vs Eggplant – Which is Healthier?

Take care!