Asparagus, raw vs Cauliflower, raw
Both compared per 100 g. Cauliflower, raw has 25% more calories than asparagus, raw (25 kcal vs 20 kcal). They have similar amounts of protein. They have similar amounts of fiber. They have similar amounts of sugars.
The biggest vitamin and mineral differences: Cauliflower, raw has more Vitamin C (+47% DV), Asparagus, raw has more Vitamin K (+22% DV) and Asparagus, raw has more copper (+17% DV).
| Per 100 g | Asparagus, raw | Cauliflower, raw |
|---|---|---|
| Calories | 20 kcal | 25 kcal |
| Protein | 2.2 g | 1.9 g |
| Carbohydrates | 3.9 g | 5 g |
| Fiber | 2.1 g | 2 g |
| Sugars | 1.9 g | 1.9 g |
| Total fat | 0.12 g | 0.28 g |
| Saturated fat | 0.04 g | 0.13 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 2 mg | 30 mg |
| Water | 93.2 g | 92.1 g |
| Sodium | 2 mg (0.1%) | 30 mg (1%) |
| Vitamin A | 38 µg (4%) | 0 µg (0%) |
| Vitamin C | 5.6 mg (6%) | 48.2 mg (54%) |
| Vitamin D | 0 µg (0%) | 0 µg (0%) |
| Vitamin E | 1.1 mg (8%) | 0.08 mg (0.5%) |
| Vitamin K | 41.6 µg (35%) | 15.5 µg (13%) |
| Thiamin (B1) | 0.14 mg (12%) | 0.05 mg (4%) |
| Riboflavin (B2) | 0.14 mg (11%) | 0.06 mg (5%) |
| Niacin (B3) | 0.98 mg (6%) | 0.51 mg (3%) |
| Pantothenic acid (B5) | 0.27 mg (5%) | 0.67 mg (13%) |
| Vitamin B6 | 0.091 mg (5%) | 0.18 mg (11%) |
| Folate (B9) | 52 µg (13%) | 57 µg (14%) |
| Vitamin B12 | 0 µg (0%) | 0 µg (0%) |
| Choline | 16 mg (3%) | 44.3 mg (8%) |
| Calcium | 24 mg (2%) | 22 mg (2%) |
| Iron | 2.1 mg (12%) | 0.42 mg (2%) |
| Magnesium | 14 mg (3%) | 15 mg (4%) |
| Phosphorus | 52 mg (4%) | 44 mg (4%) |
| Potassium | 202 mg (4%) | 299 mg (6%) |
| Zinc | 0.54 mg (5%) | 0.27 mg (2%) |
| Copper | 0.19 mg (21%) | 0.039 mg (4%) |
| Manganese | 0.16 mg (7%) | 0.16 mg (7%) |
| Selenium | 2.3 µg (4%) | 0.6 µg (1%) |
| Fluoride | not reported | 1 µg |
Bold: the higher value. Percentages are % Daily Value. Sources: USDA FoodData Central: SR Legacy; USDA FoodData Central: SR Legacy. "Not reported" means the source has no value, which is not the same as zero.
Asparagus, raw
Asparagus, raw contains 20 kcal per 100 g. A typical serving of 1 spear, medium, 5-1/4" to 7" long (16 g) provides about 3 kcal.
Roughly 61% of its calories come from carbohydrates, with 35% from protein and 4% from fat (estimated with general energy factors).
Cauliflower, raw
Cauliflower, raw contains 25 kcal per 100 g. A typical serving of 1 head medium, 5-6" dia. (588 g) provides about 147 kcal.
Roughly 66% of its calories come from carbohydrates, with 26% from protein and 8% from fat (estimated with general energy factors).