Oats vs. Asparagus — In-Depth Nutrition Comparison
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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.
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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 | +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% |
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 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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +4970% |
| Contains less Sat. FatSaturated fat | -96.7% |
