Asparagus vs Oats
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Asparagus
Best for muscle gain
Oats
Best for low-carb
Asparagus
Macro Comparison
Asparagus: 100g (100g) | Oats: 100g (100g)
20
Asparagus
379
Oats
2.2g
Asparagus
13.2g
Oats
3.88g
Asparagus
67.7g
Oats
0.12g
Asparagus
6.52g
Oats
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
44%
Asparagus
14%
Oats
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| Nutrient | Asparagus | Oats |
|---|---|---|
| Calories | 20 | 379 |
| Protein | 2.2g | 13.2g |
| Carbs | 3.9g | 67.7g |
| Fat | 0.1g | 6.5g |
| Fiber | 2.1g | 10.1g |
| Sugar | 1.88g | 0.99g |
| Sodium | 2mg | 6mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.04g | 1.11g |
| Potassium | 202mg | 362mg |
| Vitamin A | 38mcg | 0mcg |
| Vitamin C | 5.6mg | 0mg |
| Calcium | 24mg | 52mg |
| Iron | 2.14mg | 4.25mg |
Which Should You Choose?
For weight loss
Choose Asparagus. With 20 calories and 2.2g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Oats. Oats delivers 13.2g protein per serving — 11g more than Asparagus.
For low-carb diets
Choose Asparagus with 3.88g carbs per serving.
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Take the free quizCommon Questions
Is Asparagus or Oats better for weight loss?
For weight loss, Asparagus is the better choice. Asparagus has 20 calories and 2.2g protein per serving, while Oats has 379 calories and 13.2g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Asparagus or Oats?
Oats has more protein per serving. Asparagus provides 2.2g and Oats provides 13.2g of protein.
Can I eat both asparagus and oats together?
Yes! Combining asparagus and oats gives you 399 calories and 15.399999999999999g protein. This combination can work well as part of a balanced meal.