Oats vs Asparagus
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
Oats: 100g (100g) | Asparagus: 100g (100g)
379
Oats
20
Asparagus
13.2g
Oats
2.2g
Asparagus
67.7g
Oats
3.88g
Asparagus
6.52g
Oats
0.12g
Asparagus
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
14%
Oats
44%
Asparagus
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| Nutrient | Oats | Asparagus |
|---|---|---|
| Calories | 379 | 20 |
| Protein | 13.2g | 2.2g |
| Carbs | 67.7g | 3.9g |
| Fat | 6.5g | 0.1g |
| Fiber | 10.1g | 2.1g |
| Sugar | 0.99g | 1.88g |
| Sodium | 6mg | 2mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 1.11g | 0.04g |
| Potassium | 362mg | 202mg |
| Vitamin A | 0mcg | 38mcg |
| Vitamin C | 0mg | 5.6mg |
| Calcium | 52mg | 24mg |
| Iron | 4.25mg | 2.14mg |
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 Oats or Asparagus better for weight loss?
For weight loss, Asparagus is the better choice. Oats has 379 calories and 13.2g protein per serving, while Asparagus has 20 calories and 2.2g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Oats or Asparagus?
Oats has more protein per serving. Oats provides 13.2g and Asparagus provides 2.2g of protein.
Can I eat both oats and asparagus together?
Yes! Combining oats and asparagus gives you 399 calories and 15.399999999999999g protein. This combination can work well as part of a balanced meal.