Oats vs. Asparagus
Nutrition comparison of Oats and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and asparagus:
- Both asparagus and oats are high in dietary fiber, iron and potassium.
- Asparagus has 29.4 times less saturated fat than oat.
- Oat has more thiamin and pantothenic acid.
- Oat is a great source of calcium.
- Oat is an excellent source of protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and asparagus has 95% less calories than oat - asparagus has 20 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is lighter in protein, heavier in carbs and heavier in fat compared to asparagus per calorie. Oats has a macronutrient ratio of 17:67:16 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Asparagus | |
|---|---|---|
| Protein | 17% | 34% |
| Carbohydrates | 67% | 61% |
| Fat | 16% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and asparagus has 94% less carbohydrates than oat - asparagus has 3.9g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Both asparagus and oats are high in dietary fiber. Oat has 405% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
Oat has less sugar than asparagus - asparagus has 1.9g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 668% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Asparagus has 29.4 times less saturated fat than oat - asparagus has 0.04g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
Vitamins
Vitamin C
Asparagus has more Vitamin C than oat - asparagus has 5.6mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Asparagus has more Vitamin A than oat - asparagus has 38ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Asparagus has more Vitamin E than oat - asparagus has 1.1mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Asparagus has more Vitamin K than oat - asparagus has 41.6ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin and pantothenic acid. Both oats and asparagus contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Oats | Asparagus | |
|---|---|---|
| Thiamin | 0.763 MG | 0.143 MG |
| Riboflavin | 0.139 MG | 0.141 MG |
| Niacin | 0.961 MG | 0.978 MG |
| Pantothenic acid | 1.349 MG | 0.274 MG |
| Vitamin B6 | 0.119 MG | 0.091 MG |
| Folate | 56 UG | 52 UG |
Minerals
calcium
Oat is a great source of calcium and it has 125% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Both asparagus and oats are high in iron. Oat has 121% more iron than asparagus - asparagus has 2.1mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Both asparagus and oats are high in potassium. Oat has 112% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Oats | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.01 G |
| Total | 0.111 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than asparagus per 100 grams.
| Oats | Asparagus | |
|---|---|---|
| linoleic acid | 2.424 G | 0.04 G |
| Total | 2.424 G | 0.04 G |
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.
Oats 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 oats contain more calories in 100 grams?Oat is high in calories and asparagus has 100% less calories than oat - asparagus has 20 calories in 100g and oat has 389 calories.
Is asparagus or oats better for protein?
Oat is a fantastic source of protein and it has 670% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and oat has 16.9g of protein.
Does asparagus or oats have more carbohydrates?
By weight, oat is high in carbohydrates and asparagus has 90% fewer carbohydrates than oat - asparagus has 3.9g of carbs for 100g and oat has 66.3g of carbohydrates.
Does asparagus or oats contain more iron?
Both asparagus and oats are high in iron. Oat has 120% more iron than asparagus - asparagus has 2.1mg of iron in 100 grams and oat has 4.7mg of iron.
Does asparagus or oats contain more potassium?
Both asparagus and oats are high in potassium. Oat has 110% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and oat has 429mg of potassium.