Which is healthier, Asparagus or Kale?

Kale wins in 6 out of 10 nutritional categories. Asparagus has 20 calories and 2.2g protein per 100g, while Kale has 49 calories and 4.3g protein.

How many calories are in Asparagus vs Kale?

Asparagus contains 20 calories per 100g, while Kale contains 49 calories per 100g.

Which has more protein, Asparagus or Kale?

Kale has more protein with 4.3g per 100g compared to 2.2g.

Asparagus vs Kale

Nutrition Comparison per 100g

Asparagus 4

6 Kale

Vegetables vs Vegetables

Side-by-Side Nutrition Facts

Nutrient	Asparagus	Kale	Better
Calories	20kcal	49kcal	Asparagus
Protein	2.2g	4.3g	Kale
Total Fat	0.1g	0.9g	Asparagus
Carbohydrates	3.9g	8.8g	Kale
Fiber	2.1g	3.6g	Kale
Sugar	1.9g	2.3g	Asparagus
Vitamin C	5.6mg	120mg	Kale
Calcium	24mg	150mg	Kale
Iron	2.1mg	1.5mg	Asparagus
Potassium	202mg	491mg	Kale

Macronutrient Breakdown

Asparagus

Protein: 2.2g Fat: 0.1g Carbs: 3.9g

Kale

Protein: 4.3g Fat: 0.9g Carbs: 8.8g

Data Source

Nutrition data sourced from the USDA FoodData Central SR Legacy database. All values are per 100g of the food item. Actual nutritional content may vary by preparation method, brand, and serving size.