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  6. Cheese vs. Asparagus

Cheese vs. Asparagus — In-Depth Nutrition Comparison

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Significant differences between cheese and asparagus

  • Cheese has more calcium, phosphorus, selenium, vitamin B12, and zinc; however, asparagus is richer in vitamin K and iron.
  • Cheese covers your daily saturated fat needs 94% more than asparagus.
  • Asparagus contains less cholesterol.
  • Asparagus has a higher glycemic index. The glycemic index of asparagus is 32, while the glycemic index of cheese is 0.

Specific food types used in this comparison are Cheese, cheddar and Asparagus, raw.

Infographic

Cheese vs 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.
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +92.9%
Contains more CalciumCalcium +2858.3%
Contains more ZincZinc +574.1%
Contains more PhosphorusPhosphorus +775%
Contains more SeleniumSelenium +1139.1%
Contains more PotassiumPotassium +165.8%
Contains more IronIron +1428.6%
Contains more CopperCopper +530%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +485.2%

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.
Cheese
Cheese
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 19% 0% 13% 23% 36% 33% 18% 16% 21% 0% 104% 39%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +768.4%
Contains more Vitamin B2Vitamin B2 +203.5%
Contains more Vitamin B5Vitamin B5 +49.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +59.2%
Contains more Vitamin B1Vitamin B1 +393.1%
Contains more Vitamin B3Vitamin B3 +1557.6%
Contains more Vitamin B6Vitamin B6 +37.9%
Contains more Vitamin KVitamin K +1633.3%
Contains more FolateFolate +92.6%

All nutrients comparison - raw data values

Nutrient Cheese Asparagus DV% diff.
Saturated fat 18.867g 0.04g 86%
Calcium 710mg 24mg 69%
Phosphorus 455mg 52mg 58%
Fats 33.31g 0.12g 51%
Selenium 28.5µg 2.3µg 48%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 2.2g 41%
Cholesterol 99mg 0mg 33%
Vitamin K 2.4µg 41.6µg 33%
Vitamin A 330µg 38µg 32%
Zinc 3.64mg 0.54mg 28%
Sodium 653mg 2mg 28%
Iron 0.14mg 2.14mg 25%
Monounsaturated fat 9.246g 0g 23%
Vitamin B2 0.428mg 0.141mg 22%
Calories 404kcal 20kcal 19%
Copper 0.03mg 0.189mg 18%
Vitamin B1 0.029mg 0.143mg 10%
Polyunsaturated fat 1.421g 0.05g 9%
Fiber 0g 2.1g 8%
Vitamin C 0mg 5.6mg 6%
Manganese 0.027mg 0.158mg 6%
Vitamin B3 0.059mg 0.978mg 6%
Folate 27µg 52µg 6%
Potassium 76mg 202mg 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Magnesium 27mg 14mg 3%
Vitamin E 0.71mg 1.13mg 3%
Vitamin B5 0.41mg 0.274mg 3%
Vitamin B6 0.066mg 0.091mg 2%
Fructose 0g 1g 1%
Protein per 100 calories 5.7g 11g N/A
Calories per 10 g protein 177kcal 91kcal N/A
Weight per 100 calories 25g 500g N/A
Unsaturated / Saturated Fat ratio 0.57 1.3 N/A
Net carbs 3.09g 1.78g N/A
Carbs 3.09g 3.88g 0%
Sugar 0.48g 1.88g N/A
Trans fat 0.917g 0g N/A
Choline 16.5mg 16mg 0%
Tryptophan 0.547mg 0.027mg 0%
Threonine 1.044mg 0.084mg 0%
Isoleucine 1.206mg 0.075mg 0%
Leucine 1.939mg 0.128mg 0%
Lysine 1.025mg 0.104mg 0%
Methionine 0.547mg 0.031mg 0%
Phenylalanine 1.074mg 0.075mg 0%
Valine 1.404mg 0.115mg 0%
Histidine 0.547mg 0.049mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
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 ProteinProtein +939.5%
Contains more FatsFats +27658.3%
Contains more OtherOther +539.7%
Contains more CarbsCarbs +25.6%
Contains more WaterWater +151.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +2742%
Contains less Sat. FatSaturated fat -99.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheese
Cheese
2
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +150%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Maltose ~0g

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients
  2. 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.