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Feta vs. Asparagus — In-Depth Nutrition Comparison

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Significant differences between feta and asparagus

  • Feta has more vitamin B12, vitamin B2, calcium, phosphorus, vitamin B6, and selenium; however, asparagus is richer in vitamin K.
  • Feta covers your daily saturated fat needs 75% more than asparagus.
  • Asparagus contains less cholesterol.

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

Infographic

Feta vs Asparagus infographic
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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.
Feta
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 +35.7%
Contains more CalciumCalcium +1954.2%
Contains more ZincZinc +433.3%
Contains more PhosphorusPhosphorus +548.1%
Contains more SeleniumSelenium +552.2%
Contains more PotassiumPotassium +225.8%
Contains more IronIron +229.2%
Contains more CopperCopper +490.6%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +464.3%

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.
Feta
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin AVitamin A +228.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +498.6%
Contains more Vitamin B5Vitamin B5 +252.9%
Contains more Vitamin B6Vitamin B6 +365.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +527.8%
Contains more Vitamin KVitamin K +2211.1%
Contains more FolateFolate +62.5%
~equal in Vitamin B1 ~0.143mg
~equal in Vitamin B3 ~0.978mg
~equal in Choline ~16mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
4
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 +545.9%
Contains more FatsFats +17633.3%
Contains more OtherOther +796.6%
Contains more WaterWater +68.8%
~equal in Carbs ~3.88g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 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 +1082%
Contains less Sat. FatSaturated 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.
Feta Asparagus
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Feta Asparagus DV% diff.
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 0.04g 68%
Vitamin B2 0.844mg 0.141mg 54%
Calcium 493mg 24mg 47%
Phosphorus 337mg 52mg 41%
Sodium 917mg 2mg 40%
Fats 21.28g 0.12g 33%
Vitamin K 1.8µg 41.6µg 33%
Cholesterol 89mg 0mg 30%
Vitamin B6 0.424mg 0.091mg 26%
Protein 14.21g 2.2g 24%
Selenium 15µg 2.3µg 23%
Zinc 2.88mg 0.54mg 21%
Iron 0.65mg 2.14mg 19%
Copper 0.032mg 0.189mg 17%
Vitamin B5 0.967mg 0.274mg 14%
Monounsaturated fat 4.623g 0g 12%
Calories 264kcal 20kcal 12%
Vitamin A 125µg 38µg 10%
Fiber 0g 2.1g 8%
Manganese 0.028mg 0.158mg 6%
Vitamin C 0mg 5.6mg 6%
Vitamin E 0.18mg 1.13mg 6%
Folate 32µg 52µg 5%
Polyunsaturated fat 0.591g 0.05g 4%
Potassium 62mg 202mg 4%
Vitamin D 16IU 0IU 2%
Vitamin D 0.4µg 0µg 2%
Fructose 1g 1%
Magnesium 19mg 14mg 1%
Vitamin B1 0.154mg 0.143mg 1%
Carbs 4.09g 3.88g 0%
Net carbs 4.09g 1.78g N/A
Sugar 4.09g 1.88g N/A
Vitamin B3 0.991mg 0.978mg 0%
Choline 15.4mg 16mg 0%
Tryptophan 0.2mg 0.027mg 0%
Threonine 0.637mg 0.084mg 0%
Isoleucine 0.803mg 0.075mg 0%
Leucine 1.395mg 0.128mg 0%
Lysine 1.219mg 0.104mg 0%
Methionine 0.368mg 0.031mg 0%
Phenylalanine 0.675mg 0.075mg 0%
Valine 1.065mg 0.115mg 0%
Histidine 0.397mg 0.049mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta Asparagus
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
54%
Feta
25%
Asparagus
Minerals Daily Need Coverage Score
63%
Feta
25%
Asparagus

Comparison summary

Which food is lower in glycemic index?
Feta
Feta is lower in glycemic index (difference - 5)
Which food is cheaper?
Feta
Feta is cheaper (difference - $1.5)
Which food is lower in Cholesterol?
Asparagus
Asparagus is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 2.21g)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 915mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 14.906g)
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.
Which food is richer in vitamins?
?
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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.