Asparagus vs. Oatmeal — In-Depth Nutrition Comparison
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The main differences between asparagus and oatmeal
- Asparagus has more vitamin K, copper, vitamin E, vitamin A, and vitamin C; however, oatmeal has more iron, manganese, vitamin B6, vitamin B3, and vitamin B1.
- Daily need coverage for iron for oatmeal is 48% higher.
- Oatmeal has a higher glycemic index than asparagus.
Food types used in this article are Asparagus, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +231.1% |
| Contains more CopperCopper | +186.4% |
| Contains less SodiumSodium | -95.9% |
| Contains more MagnesiumMagnesium | +85.7% |
| Contains more CalciumCalcium | +233.3% |
| Contains more IronIron | +178.5% |
| Contains more ZincZinc | +14.8% |
| Contains more PhosphorusPhosphorus | +48.1% |
| Contains more ManganeseManganese | +253.2% |
| Contains more SeleniumSelenium | +117.4% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +1514.3% |
| Contains more Vitamin KVitamin K | +10300% |
| Contains more FolateFolate | +18.2% |
| Contains more CholineCholine | +240.4% |
| Contains more Vitamin AVitamin A | +242.1% |
| Contains more Vitamin B1Vitamin B1 | +81.8% |
| Contains more Vitamin B2Vitamin B2 | +52.5% |
| Contains more Vitamin B3Vitamin B3 | +209.3% |
| Contains more Vitamin B5Vitamin B5 | +15.7% |
| Contains more Vitamin B6Vitamin B6 | +218.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.14mg | 5.96mg | 48% |
| Vitamin K | 41.6µg | 0.4µg | 34% |
| Manganese | 0.158mg | 0.558mg | 17% |
| Vitamin B6 | 0.091mg | 0.29mg | 15% |
| Copper | 0.189mg | 0.066mg | 14% |
| Vitamin B3 | 0.978mg | 3.025mg | 13% |
| Vitamin B1 | 0.143mg | 0.26mg | 10% |
| Vitamin A | 38µg | 130µg | 10% |
| Vitamin E | 1.13mg | 0.07mg | 7% |
| Vitamin C | 5.6mg | 0mg | 6% |
| Calcium | 24mg | 80mg | 6% |
| Vitamin B2 | 0.141mg | 0.215mg | 6% |
| Selenium | 2.3µg | 5µg | 5% |
| Potassium | 202mg | 61mg | 4% |
| Starch | 10.37g | 4% | |
| Phosphorus | 52mg | 77mg | 4% |
| Magnesium | 14mg | 26mg | 3% |
| Carbs | 3.88g | 11.67g | 3% |
| Polyunsaturated fat | 0.05g | 0.426g | 3% |
| Choline | 16mg | 4.7mg | 2% |
| Folate | 52µg | 44µg | 2% |
| Calories | 20kcal | 68kcal | 2% |
| Fats | 0.12g | 1.36g | 2% |
| Sodium | 2mg | 49mg | 2% |
| Fiber | 2.1g | 1.7g | 2% |
| Saturated fat | 0.04g | 0.226g | 1% |
| Monounsaturated fat | 0g | 0.391g | 1% |
| Fructose | 1g | 0g | 1% |
| Zinc | 0.54mg | 0.62mg | 1% |
| Vitamin B5 | 0.274mg | 0.317mg | 1% |
| Protein | 2.2g | 2.37g | 0% |
| Net carbs | 1.78g | 9.97g | N/A |
| Sugar | 1.88g | 0.46g | N/A |
| Trans fat | 0g | 0.003g | N/A |
| Tryptophan | 0.027mg | 0.04mg | 0% |
| Threonine | 0.084mg | 0.083mg | 0% |
| Isoleucine | 0.075mg | 0.105mg | 0% |
| Leucine | 0.128mg | 0.2mg | 0% |
| Lysine | 0.104mg | 0.135mg | 0% |
| Methionine | 0.031mg | 0.04mg | 0% |
| Phenylalanine | 0.075mg | 0.13mg | 0% |
| Valine | 0.115mg | 0.151mg | 0% |
| Histidine | 0.049mg | 0.057mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +1033.3% |
| Contains more CarbsCarbs | +200.8% |
~equal in
Protein
~2.37g
~equal in
Water
~84.03g
~equal in
Other
~0.57g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -82.3% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +752% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +26.1% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
