Oatmeal vs. Asparagus
Nutrition comparison of Oatmeal and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and asparagus:
- Both asparagus and oatmeal are high in dietary fiber, iron and potassium.
- Asparagus has 26.7 times less saturated fat than oatmeal.
- Oatmeal has more thiamin, however, asparagus contains more pantothenic acid.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of protein.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and asparagus has 95% less calories than oatmeal - asparagus has 20 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is lighter in protein, heavier in carbs and heavier in fat compared to asparagus per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Asparagus | |
|---|---|---|
| Protein | 17% | 34% |
| Carbohydrates | 69% | 61% |
| Fat | 15% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and asparagus has 94% less carbohydrates than oatmeal - asparagus has 3.9g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both asparagus and oatmeal are high in dietary fiber. Oatmeal has 367% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Asparagus and oatmeal contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 627% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Asparagus has 26.7 times less saturated fat than oatmeal - asparagus has 0.04g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Asparagus has more Vitamin C than oatmeal - asparagus has 5.6mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Asparagus has more Vitamin A than oatmeal - asparagus has 38ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Asparagus and oatmeal contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Asparagus has more Vitamin K than oatmeal - asparagus has 41.6ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, however, asparagus contains more pantothenic acid. Both oatmeal and asparagus contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Oatmeal | Asparagus | |
|---|---|---|
| Thiamin | 0.73 MG | 0.143 MG |
| Riboflavin | 0.14 MG | 0.141 MG |
| Niacin | 0.78 MG | 0.978 MG |
| Pantothenic acid | ~ | 0.274 MG |
| Vitamin B6 | 0.12 MG | 0.091 MG |
| Folate | 32 UG | 52 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 117% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Both asparagus and oatmeal are high in iron. Oatmeal has 96% more iron than asparagus - asparagus has 2.1mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both asparagus and oatmeal are high in potassium. Oatmeal has 73% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and oatmeal has 350mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Oatmeal g
()
|
Daily Values (%) |
Asparagus g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does asparagus or oatmeal contain more calories in 100 grams?Oatmeal is high in calories and asparagus has 100% less calories than oatmeal - asparagus has 20 calories in 100g and oatmeal has 367 calories.
Is asparagus or oatmeal better for protein?
Oatmeal is a fantastic source of protein and it has 630% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and oatmeal has 16g of protein.
Does asparagus or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and asparagus has 90% fewer carbohydrates than oatmeal - asparagus has 3.9g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does asparagus or oatmeal contain more iron?
Both asparagus and oatmeal are high in iron. Oatmeal has 100% more iron than asparagus - asparagus has 2.1mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does asparagus or oatmeal contain more potassium?
Both asparagus and oatmeal are high in potassium. Oatmeal has 70% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and oatmeal has 350mg of potassium.