Broccoli vs asparagus nutrition

If you’re deciding between broccoli and asparagus for your garden, the nutritional edge depends on your goals. Broccoli wins on vitamin C and calcium per serving, while asparagus leads in vitamin K and folate. Both are nutrient-dense, low-calorie crops, but they differ in growing effort, space, and harvest timing. Here’s the breakdown so you can choose what fits your garden and diet.

Nutritional comparison: broccoli vs asparagus

Per 100 grams raw, here’s how they stack up (USDA data, 2026):

Nutrient	Broccoli (raw)	Asparagus (raw)	Winner
Calories	34	20	Asparagus (lower)
Protein	2.8 g	2.2 g	Broccoli
Fiber	2.6 g	2.1 g	Broccoli
Vitamin C	89.2 mg (149% DV)	5.6 mg (9% DV)	Broccoli
Vitamin K	101.6 mcg (127% DV)	41.6 mcg (52% DV)	Broccoli
Folate	63 mcg (16% DV)	52 mcg (13% DV)	Broccoli
Vitamin A (IU)	623 IU	756 IU	Asparagus
Potassium	316 mg	202 mg	Broccoli
Calcium	47 mg	24 mg	Broccoli
Iron	0.73 mg	2.14 mg	Asparagus

Note: DV percenta ges based on a 2,000-calorie diet. Cooking changes values slightly, but the relative pattern holds.

What this means for your diet

Broccoli is the better source of vitamin C, vitamin K, and calcium. A single cup of chopped raw broccoli covers your daily vitamin C need and nearly your vitamin K. Asparagus, while lower in those, offers more vitamin A and iron, plus a mild diuretic effect from asparagine, which may help reduce bloating.

If you’re eating for immune support or bone health, broccoli wins. If you need iron or vitamin A, asparagus is a solid pick. Both are excellent low-calorie vegetables, so the choice often comes down to taste and garden practicality.

Growing broccoli: fast but finicky

Broccoli is a cool-season annual that matures in 60 to 90 days. You can plant it in early spring or late summer for a fall crop. It needs consistent moisture and rich soil, and it bolts (goes to seed) if temperatures spike above 80°F. In my zone 6 garden, I plant ‘Calabrese’ and ‘Belstar’ for reliability. Space plants 18 inches apart in rows 24 inches apart. Harvest the central head when it’s tight and dark green, usually 6 to 8 inches across. After cutting the main head, side shoots will form, giving you a second harvest.

Cost: a packet of seeds runs $3 to $5, or $2 to $4 per transplant. Expect 1 to 2 pounds of broccoli per plant, depending on variety and growing conditions.

Growing asparagus: patient but rewarding

Asparagus is a perennial that takes 2 to 3 years from crown planting to first real harvest. Once established, it produces for 15 to 20 years. Plant crowns in early spring in a well-drained bed with full sun. Dig trenches 8 inches deep, space crowns 12 inches apart in rows 4 feet apart. Cover with 2 inches of soil, then gradually fill as shoots grow. Varieties like ‘Jersey Knight’ and ‘Mary Washington’ are reliable. Harvest spears when they’re 6 to 8 inches tall, snapping them off at ground level. In year 3, harvest for 2 weeks; in year 4 and beyond, extend to 6 to 8 weeks.

Cost: 10 crowns run $15 to $25, and you’ll need at least 20 crowns for a family of four. Yield: 20 to 30 pounds per 100 square feet once mature, but that’s after 3 years.

Space and time commitment

Broccoli is a quick win: you plant and harvest in one season, then replant. Asparagus is a long-term investment: it occupies permanent bed space but yields for decades. If you have limited space or want immediate results, broccoli is the practical choice. If you’re planning a permanent garden, asparagus is worth the wait.

Cost and yield per serving

Broccoli: a 10-foot row of 5 plants yields about 8 to 10 pounds total, at a seed cost of $3. That’s roughly $0.30 per pound. Asparagus: a 100-square-foot bed of 30 crowns yields 20 to 30 pounds annually after establishment, at an initial cost of $45 to $75 for crowns. Over 15 years, that’s about $0.20 per pound, but you wait 3 years.

Which should you grow?

Grow broccoli if you want quick harvests, high vitamin C, and flexibility to rotate crops. Grow asparagus if you have permanent space, patience, and want a low-maintenance perennial that returns every spring. Many gardeners grow both: broccoli for immediate nutrition, asparagus for long-term reliability.

FAQ

Can I eat broccoli leaves and asparagus ferns? Broccoli leaves are edible and nutritious, similar to kale. Asparagus ferns are toxic to eat, so only harvest the spears.

Does cooking destroy the nutrients? Steaming or microwaving preserves more vitamins than boiling. Boiling broccoli can lose up to 30% of vitamin C. For asparagus, quick roasting or grilling keeps folate intact.

Which is better for weight loss? Both are low-calorie and high-fiber. Asparagus has fewer calories per serving, but broccoli has more fiber and protein, which can increase satiety. Choose based on which you’ll eat more of.

Can I grow asparagus in containers? Yes, but it’s tricky. Use a 20-gallon container per crown, and expect lower yields. Broccoli grows fine in 5-gallon containers.

The bottom line

Broccoli is the nutritional powerhouse for vitamin C, vitamin K, and calcium, and it’s fast to grow. Asparagus offers more vitamin A and iron, but requires a 3-year wait and permanent space. For most gardeners, broccoli is the practical choice for immediate nutrition, while asparagus is a smart long-term addition if you have room. Plant both if you can: you’ll get quick harvests now and a perennial crop for years to come.