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  6. Romano cheese vs. Garden asparagus

Romano cheese vs. Garden asparagus — In-Depth Nutrition Comparison

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How are Romano cheese and Garden asparagus different?

  • Romano cheese is higher in Calcium, Phosphorus, Vitamin B12, Selenium, and Zinc, however, Garden asparagus is richer in Vitamin K, and Copper.
  • Daily need coverage for Calcium from Romano cheese is 104% higher.
  • Garden asparagus has less Cholesterol.

Cheese, romano and Asparagus, raw are the varieties used in this article.

Infographic

Romano cheese 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.
Romano cheese
Romano cheese
5
:
5
Garden asparagus
Garden asparagus
Contains more Calcium +4333.3%
Contains more Magnesium +192.9%
Contains more Phosphorus +1361.5%
Contains more Zinc +377.8%
Contains more Selenium +530.4%
Contains more Iron +177.9%
Contains more Potassium +134.9%
Contains less Sodium -99.9%
Contains more Copper +530%
Contains more Manganese +690%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
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 +4333.3%
Contains more Magnesium +192.9%
Contains more Phosphorus +1361.5%
Contains more Zinc +377.8%
Contains more Selenium +530.4%
Contains more Iron +177.9%
Contains more Potassium +134.9%
Contains less Sodium -99.9%
Contains more Copper +530%
Contains more Manganese +690%

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.
Romano cheese
Romano cheese
4
:
8
Garden asparagus
Garden asparagus
Contains more Vitamin D +∞%
Contains more Vitamin B2 +162.4%
Contains more Vitamin B5 +54.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +82.2%
Contains more Vitamin E +391.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +286.5%
Contains more Vitamin B3 +1170.1%
Contains more Folate +642.9%
Contains more Vitamin K +1790.9%
Equal in Vitamin B6 - 0.091
Romano cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
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 +162.4%
Contains more Vitamin B5 +54.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +82.2%
Contains more Vitamin E +391.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +286.5%
Contains more Vitamin B3 +1170.1%
Contains more Folate +642.9%
Contains more Vitamin K +1790.9%
Equal in Vitamin B6 - 0.091

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
3
:
2
Garden asparagus
Garden asparagus
Contains more Protein +1345.5%
Contains more Fats +22350%
Contains more Other +1058.6%
Contains more Water +201.6%
Equal in Carbs - 3.88
Romano cheese
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 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 +1345.5%
Contains more Fats +22350%
Contains more Other +1058.6%
Contains more Water +201.6%
Equal in Carbs - 3.88

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
2
:
1
Garden asparagus
Garden asparagus
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +1086%
Contains less Saturated Fat -99.8%
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 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 +1086%
Contains less Saturated Fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Romano cheese Garden asparagus Opinion
Net carbs 3.63g 1.78g Romano cheese
Protein 31.8g 2.2g Romano cheese
Fats 26.94g 0.12g Romano cheese
Carbs 3.63g 3.88g Garden asparagus
Calories 387kcal 20kcal Romano cheese
Fructose 1g Garden asparagus
Sugar 0.73g 1.88g Romano cheese
Fiber 0g 2.1g Garden asparagus
Calcium 1064mg 24mg Romano cheese
Iron 0.77mg 2.14mg Garden asparagus
Magnesium 41mg 14mg Romano cheese
Phosphorus 760mg 52mg Romano cheese
Potassium 86mg 202mg Garden asparagus
Sodium 1433mg 2mg Garden asparagus
Zinc 2.58mg 0.54mg Romano cheese
Copper 0.03mg 0.189mg Garden asparagus
Manganese 0.02mg 0.158mg Garden asparagus
Selenium 14.5µg 2.3µg Romano cheese
Vitamin A 415IU 756IU Garden asparagus
Vitamin A RAE 96µg 38µg Romano cheese
Vitamin E 0.23mg 1.13mg Garden asparagus
Vitamin D 20IU 0IU Romano cheese
Vitamin D 0.5µg 0µg Romano cheese
Vitamin C 0mg 5.6mg Garden asparagus
Vitamin B1 0.037mg 0.143mg Garden asparagus
Vitamin B2 0.37mg 0.141mg Romano cheese
Vitamin B3 0.077mg 0.978mg Garden asparagus
Vitamin B5 0.424mg 0.274mg Romano cheese
Vitamin B6 0.085mg 0.091mg Garden asparagus
Folate 7µg 52µg Garden asparagus
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg 41.6µg Garden asparagus
Tryptophan 0.429mg 0.027mg Romano cheese
Threonine 1.171mg 0.084mg Romano cheese
Isoleucine 1.685mg 0.075mg Romano cheese
Leucine 3.071mg 0.128mg Romano cheese
Lysine 2.941mg 0.104mg Romano cheese
Methionine 0.852mg 0.031mg Romano cheese
Phenylalanine 1.71mg 0.075mg Romano cheese
Valine 2.183mg 0.115mg Romano cheese
Histidine 1.231mg 0.049mg Romano cheese
Cholesterol 104mg 0mg Garden asparagus
Saturated Fat 17.115g 0.04g Garden asparagus
Monounsaturated Fat 7.838g 0g Romano cheese
Polyunsaturated fat 0.593g 0.05g Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese 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
28%
Romano cheese
29%
Garden asparagus
Minerals Daily Need Coverage Score
106%
Romano cheese
25%
Garden asparagus

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 1.15g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 5)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 1431mg)
Which food is lower in Cholesterol?
Garden asparagus
Garden asparagus is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 17.075g)
Which food is cheaper?
Garden asparagus
Garden asparagus is cheaper (difference - $0.6)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.