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Fontina vs. Asparagus — In-Depth Nutrition Comparison

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Differences between fontina and asparagus

  • Fontina is higher in vitamin B12, calcium, phosphorus, zinc, and selenium; however, asparagus is richer in vitamin K and iron.
  • Fontina's daily need coverage for saturated fat is 96% higher.
  • Asparagus has less cholesterol.

The food types used in this comparison are Cheese, fontina and Asparagus, raw.

Infographic

Fontina 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
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 CalciumCalcium +2191.7%
Contains more ZincZinc +548.1%
Contains more PhosphorusPhosphorus +565.4%
Contains more SeleniumSelenium +530.4%
Contains more PotassiumPotassium +215.6%
Contains more IronIron +830.4%
Contains more CopperCopper +656%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +1028.6%
~equal in Magnesium ~14mg

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.
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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 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 +586.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +44.7%
Contains more Vitamin B5Vitamin B5 +56.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +318.5%
Contains more Vitamin B1Vitamin B1 +581%
Contains more Vitamin B3Vitamin B3 +552%
Contains more Vitamin KVitamin K +1500%
Contains more FolateFolate +766.7%
~equal in Vitamin B6 ~0.091mg
~equal in Choline ~16mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 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 +1063.6%
Contains more FatsFats +25850%
Contains more OtherOther +553.4%
Contains more CarbsCarbs +150.3%
Contains more WaterWater +145.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 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 +3208%
Contains less Sat. FatSaturated 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.
Fontina Asparagus
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol 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 Fontina Asparagus DV% diff.
Saturated fat 19.196g 0.04g 87%
Vitamin B12 1.68µg 0µg 70%
Calcium 550mg 24mg 53%
Fats 31.14g 0.12g 48%
Protein 25.6g 2.2g 47%
Phosphorus 346mg 52mg 42%
Cholesterol 116mg 0mg 39%
Sodium 800mg 2mg 35%
Vitamin K 2.6µg 41.6µg 33%
Zinc 3.5mg 0.54mg 27%
Vitamin A 261µg 38µg 25%
Iron 0.23mg 2.14mg 24%
Selenium 14.5µg 2.3µg 22%
Monounsaturated fat 8.687g 0g 22%
Calories 389kcal 20kcal 18%
Copper 0.025mg 0.189mg 18%
Folate 6µg 52µg 12%
Polyunsaturated fat 1.654g 0.05g 11%
Vitamin B1 0.021mg 0.143mg 10%
Fiber 0g 2.1g 8%
Vitamin C 0mg 5.6mg 6%
Vitamin E 0.27mg 1.13mg 6%
Manganese 0.014mg 0.158mg 6%
Vitamin B3 0.15mg 0.978mg 5%
Vitamin B2 0.204mg 0.141mg 5%
Potassium 64mg 202mg 4%
Vitamin B5 0.429mg 0.274mg 3%
Vitamin D 23IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B6 0.083mg 0.091mg 1%
Carbs 1.55g 3.88g 1%
Fructose 1g 1%
Net carbs 1.55g 1.78g N/A
Magnesium 14mg 14mg 0%
Sugar 1.55g 1.88g N/A
Choline 15.4mg 16mg 0%
Tryptophan 0.361mg 0.027mg 0%
Threonine 0.935mg 0.084mg 0%
Isoleucine 1.384mg 0.075mg 0%
Leucine 2.664mg 0.128mg 0%
Lysine 2.328mg 0.104mg 0%
Methionine 0.706mg 0.031mg 0%
Phenylalanine 1.497mg 0.075mg 0%
Valine 1.926mg 0.115mg 0%
Histidine 0.959mg 0.049mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fontina 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
33%
Fontina
25%
Asparagus
Minerals Daily Need Coverage Score
63%
Fontina
25%
Asparagus

Comparison summary

Which food is lower in Sugar?
Fontina
Fontina is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Fontina
Fontina is lower in glycemic index (difference - 5)
Which food is cheaper?
Fontina
Fontina is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Asparagus
Asparagus is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 798mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 19.156g)
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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.