Side-by-side comparison

Asparagus Cooked vs Kale (raw)

Kale (raw) wins by 9 points on FoodScore. Nutrient breakdown below — green values are better per field.

Verdict

FoodScore: Asparagus Cooked scores 66/100, Kale (raw) scores 75/100. Kale (raw) wins by 9 points on saturated fat (0g vs 0.1g per 100 g) and protein (4.3g vs 3g per 100 g).

0/ 100

vegetable

Asparagus Cooked

Good · 100 g

0/ 100

vegetable

Kale (raw)

Very good · 1 cup chopped

Per 100gAsparagus CookedKale (raw)

Calories18 kcal49 kcal

Protein2.95 g4.3 g

Fiber1.6 g3.6 g

Total fat0.42 g0.9 g

Saturated fat0.1 g0 g

Added sugar0 g0 g

Sodium3 mg38 mg

Potassium172 mg491 mg

Calcium18 mg150 mg

Iron0.56 mg1.5 mg

Comparison uses per-100g nutrient values from USDA FoodData Central. Each field is marked in green for the option that is healthier on that specific row — but the final FoodScore weighs all fields together plus processing level (NOVA) to produce a single 0–100 number.