Cooked Asparagus vs Cooked Kale Calories

Cooked Kale has 119% more calories than cooked asparagus: 46 vs 21 calories per 100 g.

For protein, cooked kale has more. For fat, cooked kale has more. For carbohydrates, cooked kale has more. For fiber, cooked kale has more.

By typical serving, 1 piece of cooked asparagus (4 g) has 1 calorie and 1 cup of cooked kale (130 g) has 60 calories.

Cooked Asparagus and Cooked Kale calorie calculator

Amount of each−+Unitgramsouncescalories (same calories)

Cooked Asparagus

21calories in 100 g

• Protein 2.4 g
• Fat 0.1 g
• Carbs 4.2 g

Cooked Asparagus nutrition

Cooked Kale

46calories in 100 g

• Protein 3.1 g
• Fat 1.6 g
• Carbs 4.7 g

Cooked Kale nutrition

Nutrition per 100 grams

Nutrient	Cooked Asparagus	Cooked Kale
Calories	21	46
Protein	2.4 g	3.1 g
Fat	0.1 g	1.6 g
Saturated fat	0 g	0.2 g
Carbohydrates	4.2 g	4.7 g
Fiber	2.3 g	4.4 g
Sugars	2 g	0.9 g
Sodium	127 mg	181 mg
Potassium	217 mg	373 mg
Calcium	26 mg	272 mg
Iron	2.3 mg	1.7 mg
Vitamin C	5.1 mg	70 mg

Cooked Asparagus vs Cooked Kale: common questions

Which has more calories, cooked asparagus or cooked kale?

Cooked Kale has more calories per 100 g (46 vs 21).

Which has more protein, cooked asparagus or cooked kale?

Cooked Kale has more protein per 100 g (3.1 g vs 2.4 g).

Is cooked asparagus or cooked kale better for weight loss?

Cooked Asparagus has fewer calories per 100 g, so you can eat more of it for the same calories. Total calories across the day matter more than any single food, and protein and fiber help with fullness.

More comparisons

Cooked Asparagus

Cooked Asparagus nutritionvs Cooked Broccolivs Cooked Green Beansvs Artichokevs Spinachvs Cooked Bamboo Shootsvs Boiled Yardlong Beanvs Cooked Celery

Cooked Kale

Cooked Kale nutritionvs Cooked Beet Greensvs Cooked Chardvs Cooked Collardvs Cooked Dandelion Greensvs Cooked Escarolevs Spinachvs Cooked Lettuce

Source: USDA FoodData Central. Cooked Asparagus: FDC ID 2709834. Cooked Kale: FDC ID 2709600.