Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Oats vs. Asparagus — In-Depth Nutrition Comparison

Compare

How are oats and asparagus different?

  • Oats are higher in manganese, phosphorus, vitamin B1, copper, magnesium, fiber, iron, zinc, and vitamin B5; however, asparagus is richer in vitamin A.
  • Daily need coverage for manganese for oats is 207% higher.
  • Oats contain 13 times more magnesium than asparagus. While oats contain 177mg of magnesium, asparagus contains only 14mg.
  • Asparagus has a lower glycemic index (32) than oats (59).

Oats and Asparagus, raw are the varieties used in this article.

Infographic

Oats vs Asparagus infographic
Infographic link

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.
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +1164.3%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +112.4%
Contains more IronIron +120.6%
Contains more CopperCopper +231.2%
Contains more ZincZinc +635.2%
Contains more PhosphorusPhosphorus +905.8%
Contains more ManganeseManganese +3011.4%
~equal in Sodium ~2mg

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.
Oats
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin B1Vitamin B1 +433.6%
Contains more Vitamin B5Vitamin B5 +392.3%
Contains more Vitamin B6Vitamin B6 +30.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.141mg
~equal in Vitamin B3 ~0.978mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~52µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more ProteinProtein +667.7%
Contains more FatsFats +5650%
Contains more CarbsCarbs +1608%
Contains more OtherOther +196.6%
Contains more WaterWater +1034.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +4970%
Contains less Sat. FatSaturated fat -96.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oats Asparagus
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oats Asparagus DV% diff.
Manganese 4.916mg 0.158mg 207%
Phosphorus 523mg 52mg 67%
Vitamin B1 0.763mg 0.143mg 52%
Copper 0.626mg 0.189mg 49%
Magnesium 177mg 14mg 39%
Vitamin K 41.6µg 35%
Fiber 10.6g 2.1g 34%
Iron 4.72mg 2.14mg 32%
Zinc 3.97mg 0.54mg 31%
Protein 16.89g 2.2g 29%
Vitamin B5 1.349mg 0.274mg 22%
Carbs 66.27g 3.88g 21%
Calories 389kcal 20kcal 18%
Polyunsaturated fat 2.535g 0.05g 17%
Fats 6.9g 0.12g 10%
Vitamin E 1.13mg 8%
Potassium 429mg 202mg 7%
Vitamin C 0mg 5.6mg 6%
Monounsaturated fat 2.178g 0g 5%
Saturated fat 1.217g 0.04g 5%
Vitamin A 0µg 38µg 4%
Selenium 2.3µg 4%
Choline 16mg 3%
Calcium 54mg 24mg 3%
Vitamin B6 0.119mg 0.091mg 2%
Fructose 1g 1%
Folate 56µg 52µg 1%
Net carbs 55.67g 1.78g N/A
Sugar 1.88g N/A
Sodium 2mg 2mg 0%
Vitamin B2 0.139mg 0.141mg 0%
Vitamin B3 0.961mg 0.978mg 0%
Tryptophan 0.234mg 0.027mg 0%
Threonine 0.575mg 0.084mg 0%
Isoleucine 0.694mg 0.075mg 0%
Leucine 1.284mg 0.128mg 0%
Lysine 0.701mg 0.104mg 0%
Methionine 0.312mg 0.031mg 0%
Phenylalanine 0.895mg 0.075mg 0%
Valine 0.937mg 0.115mg 0%
Histidine 0.405mg 0.049mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oats Asparagus
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Oats
25%
Asparagus
Minerals Daily Need Coverage Score
154%
Oats
25%
Asparagus

Comparison summary

Which food is lower in Sugar?
Oats
Oats is lower in Sugar (difference - 1.88g)
Which food is cheaper?
Oats
Oats is cheaper (difference - $3.4)
Which food is richer in minerals?
Oats
Oats is relatively richer in minerals
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 1.177g)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 27)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.