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  6. Parmigiano-Reggiano vs. Garden asparagus

Parmigiano-Reggiano vs. Garden asparagus — In-Depth Nutrition Comparison

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A recap on differences between Parmigiano-Reggiano and Garden asparagus

  • Parmigiano-Reggiano has more Calcium, Phosphorus, Vitamin B12, Zinc, Selenium, and Vitamin B2, however, Garden asparagus is higher in Vitamin K.
  • Parmigiano-Reggiano covers your daily Calcium needs 109% more than Garden asparagus.
  • Garden asparagus has less Cholesterol.

Food varieties used in this article are Cheese, parmesan, dry grated, reduced fat and Asparagus, raw.

Infographic

Parmigiano-Reggiano vs Garden asparagus infographic
Infographic link

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.
Parmigiano-Reggiano
Parmigiano-Reggiano
6
:
4
Garden asparagus
Garden asparagus
Contains more Calcium +4520.8%
Contains more Magnesium +171.4%
Contains more Phosphorus +1301.9%
Contains more Zinc +616.7%
Contains more Copper +25.9%
Contains more Selenium +669.6%
Contains more Iron +137.8%
Contains more Potassium +61.6%
Contains less Sodium -99.9%
Contains more Manganese +85.9%
Parmigiano-Reggiano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 333% 34% 28% 313% 12% 200% 106% 80% 12% 97%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Calcium +4520.8%
Contains more Magnesium +171.4%
Contains more Phosphorus +1301.9%
Contains more Zinc +616.7%
Contains more Copper +25.9%
Contains more Selenium +669.6%
Contains more Iron +137.8%
Contains more Potassium +61.6%
Contains less Sodium -99.9%
Contains more Manganese +85.9%

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.
Parmigiano-Reggiano
Parmigiano-Reggiano
4
:
8
Garden asparagus
Garden asparagus
Contains more Vitamin D +∞%
Contains more Vitamin B2 +244.7%
Contains more Vitamin B5 +18.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +25%
Contains more Vitamin E +564.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +393.1%
Contains more Vitamin B3 +757.9%
Contains more Vitamin B6 +85.7%
Contains more Folate +420%
Contains more Vitamin K +2347.1%
Parmigiano-Reggiano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 37% 4% 12% 0% 8% 113% 3% 20% 12% 8% 283% 5%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +244.7%
Contains more Vitamin B5 +18.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +25%
Contains more Vitamin E +564.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +393.1%
Contains more Vitamin B3 +757.9%
Contains more Vitamin B6 +85.7%
Contains more Folate +420%
Contains more Vitamin K +2347.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Parmigiano-Reggiano
Parmigiano-Reggiano
3
:
2
Garden asparagus
Garden asparagus
Contains more Protein +809.1%
Contains more Fats +16566.7%
Contains more Other +1284.5%
Contains more Carbs +183.2%
Contains more Water +84.2%
Parmigiano-Reggiano
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Protein +809.1%
Contains more Fats +16566.7%
Contains more Other +1284.5%
Contains more Carbs +183.2%
Contains more Water +84.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Parmigiano-Reggiano
Parmigiano-Reggiano
2
:
1
Garden asparagus
Garden asparagus
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +824%
Contains less Saturated Fat -99.7%
Parmigiano-Reggiano
67% 31% 2%
Saturated Fat: 13.317 g
Monounsaturated Fat: 6.098 g
Polyunsaturated fat: 0.462 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +824%
Contains less Saturated Fat -99.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Parmigiano-Reggiano Garden asparagus
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Garden asparagus Opinion
Net carbs 1.37g 1.78g Garden asparagus
Protein 20g 2.2g Parmigiano-Reggiano
Fats 20g 0.12g Parmigiano-Reggiano
Carbs 1.37g 3.88g Garden asparagus
Calories 265kcal 20kcal Parmigiano-Reggiano
Fructose 1g Garden asparagus
Sugar 0g 1.88g Parmigiano-Reggiano
Fiber 0g 2.1g Garden asparagus
Calcium 1109mg 24mg Parmigiano-Reggiano
Iron 0.9mg 2.14mg Garden asparagus
Magnesium 38mg 14mg Parmigiano-Reggiano
Phosphorus 729mg 52mg Parmigiano-Reggiano
Potassium 125mg 202mg Garden asparagus
Sodium 1529mg 2mg Garden asparagus
Zinc 3.87mg 0.54mg Parmigiano-Reggiano
Copper 0.238mg 0.189mg Parmigiano-Reggiano
Manganese 0.085mg 0.158mg Garden asparagus
Selenium 17.7µg 2.3µg Parmigiano-Reggiano
Vitamin A 605IU 756IU Garden asparagus
Vitamin A RAE 160µg 38µg Parmigiano-Reggiano
Vitamin E 0.17mg 1.13mg Garden asparagus
Vitamin D 15IU 0IU Parmigiano-Reggiano
Vitamin D 0.4µg 0µg Parmigiano-Reggiano
Vitamin C 0mg 5.6mg Garden asparagus
Vitamin B1 0.029mg 0.143mg Garden asparagus
Vitamin B2 0.486mg 0.141mg Parmigiano-Reggiano
Vitamin B3 0.114mg 0.978mg Garden asparagus
Vitamin B5 0.325mg 0.274mg Parmigiano-Reggiano
Vitamin B6 0.049mg 0.091mg Garden asparagus
Folate 10µg 52µg Garden asparagus
Vitamin B12 2.26µg 0µg Parmigiano-Reggiano
Vitamin K 1.7µg 41.6µg Garden asparagus
Tryptophan 0.24mg 0.027mg Parmigiano-Reggiano
Threonine 1.519mg 0.084mg Parmigiano-Reggiano
Isoleucine 1.2mg 0.075mg Parmigiano-Reggiano
Leucine 2.983mg 0.128mg Parmigiano-Reggiano
Lysine 2.459mg 0.104mg Parmigiano-Reggiano
Methionine 0.369mg 0.031mg Parmigiano-Reggiano
Phenylalanine 1.604mg 0.075mg Parmigiano-Reggiano
Valine 1.498mg 0.115mg Parmigiano-Reggiano
Histidine 0.752mg 0.049mg Parmigiano-Reggiano
Cholesterol 88mg 0mg Garden asparagus
Saturated Fat 13.317g 0.04g Garden asparagus
Monounsaturated Fat 6.098g 0g Parmigiano-Reggiano
Polyunsaturated fat 0.462g 0.05g Parmigiano-Reggiano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Garden asparagus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
42%
Parmigiano-Reggiano
29%
Garden asparagus
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
25%
Garden asparagus

Comparison summary

Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 1.88g)
Which food is lower in glycemic index?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in glycemic index (difference - 5)
Which food is cheaper?
Parmigiano-Reggiano
Parmigiano-Reggiano is cheaper (difference - $0.8)
Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 1527mg)
Which food is lower in Cholesterol?
Garden asparagus
Garden asparagus is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 13.277g)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/nutrients
  2. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.