Oatmeal vs. Asparagus — In-Depth Nutrition Comparison
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The main differences between oatmeal and asparagus
- Oatmeal has more iron, manganese, vitamin B6, vitamin B3, and vitamin B1; however, asparagus has more vitamin K, copper, vitamin E, vitamin A, and vitamin C.
- Daily need coverage for iron for oatmeal is 48% higher.
- Asparagus has 4 times less manganese than oatmeal. Oatmeal has 0.558mg of manganese, while asparagus has 0.158mg.
- Oatmeal has a higher glycemic index than asparagus.
Food types used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Asparagus, raw.
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 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% |
| Contains more PotassiumPotassium | +231.1% |
| Contains more CopperCopper | +186.4% |
| Contains less SodiumSodium | -95.9% |
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 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% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.96mg | 2.14mg | 48% |
| Vitamin K | 0.4µg | 41.6µg | 34% |
| Manganese | 0.558mg | 0.158mg | 17% |
| Vitamin B6 | 0.29mg | 0.091mg | 15% |
| Copper | 0.066mg | 0.189mg | 14% |
| Vitamin B3 | 3.025mg | 0.978mg | 13% |
| Vitamin B1 | 0.26mg | 0.143mg | 10% |
| Vitamin A | 130µg | 38µg | 10% |
| Vitamin E | 0.07mg | 1.13mg | 7% |
| Vitamin C | 0mg | 5.6mg | 6% |
| Calcium | 80mg | 24mg | 6% |
| Vitamin B2 | 0.215mg | 0.141mg | 6% |
| Selenium | 5µg | 2.3µg | 5% |
| Potassium | 61mg | 202mg | 4% |
| Starch | 10.37g | 4% | |
| Phosphorus | 77mg | 52mg | 4% |
| Magnesium | 26mg | 14mg | 3% |
| Carbs | 11.67g | 3.88g | 3% |
| Polyunsaturated fat | 0.426g | 0.05g | 3% |
| Choline | 4.7mg | 16mg | 2% |
| Folate | 44µg | 52µg | 2% |
| Calories | 68kcal | 20kcal | 2% |
| Fats | 1.36g | 0.12g | 2% |
| Sodium | 49mg | 2mg | 2% |
| Fiber | 1.7g | 2.1g | 2% |
| Saturated fat | 0.226g | 0.04g | 1% |
| Monounsaturated fat | 0.391g | 0g | 1% |
| Fructose | 0g | 1g | 1% |
| Zinc | 0.62mg | 0.54mg | 1% |
| Vitamin B5 | 0.317mg | 0.274mg | 1% |
| Protein | 2.37g | 2.2g | 0% |
| Net carbs | 9.97g | 1.78g | N/A |
| Sugar | 0.46g | 1.88g | N/A |
| Trans fat | 0.003g | 0g | N/A |
| Tryptophan | 0.04mg | 0.027mg | 0% |
| Threonine | 0.083mg | 0.084mg | 0% |
| Isoleucine | 0.105mg | 0.075mg | 0% |
| Leucine | 0.2mg | 0.128mg | 0% |
| Lysine | 0.135mg | 0.104mg | 0% |
| Methionine | 0.04mg | 0.031mg | 0% |
| Phenylalanine | 0.13mg | 0.075mg | 0% |
| Valine | 0.151mg | 0.115mg | 0% |
| Histidine | 0.057mg | 0.049mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +1033.3% |
| Contains more CarbsCarbs | +200.8% |
| Contains more WaterWater | +10.9% |
~equal in
Protein
~2.2g
~equal in
Other
~0.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +752% |
| Contains less Sat. FatSaturated fat | -82.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +26.1% |
| Contains more GalactoseGalactose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
