Asparagus vs. Cottage cheese — In-Depth Nutrition Comparison
Compare
Summary of differences between asparagus and cottage cheese
- Asparagus has more vitamin K, iron, copper, vitamin A, folate, and vitamin B1, while cottage cheese has more vitamin B12, phosphorus, and selenium.
- Asparagus covers your daily need for vitamin K, 35% more than cottage cheese.
- Asparagus contains 31 times more iron than cottage cheese. While asparagus contains 2.14mg of iron, cottage cheese contains only 0.07mg.
- The amount of sodium in asparagus is lower.
- Cottage cheese has a lower glycemic index. The glycemic index of cottage cheese is 10, while the glycemic index of asparagus is 32.
These are the specific foods used in this comparison Asparagus, raw and Cheese, cottage, creamed, large or small curd.
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.
| Contains more MagnesiumMagnesium | +75% |
| Contains more PotassiumPotassium | +94.2% |
| Contains more IronIron | +2957.1% |
| Contains more CopperCopper | +551.7% |
| Contains more ZincZinc | +35% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +7800% |
| Contains more CalciumCalcium | +245.8% |
| Contains more PhosphorusPhosphorus | +205.8% |
| Contains more SeleniumSelenium | +321.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +1312.5% |
| Contains more Vitamin B1Vitamin B1 | +429.6% |
| Contains more Vitamin B3Vitamin B3 | +887.9% |
| Contains more Vitamin B6Vitamin B6 | +97.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +333.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +15.6% |
| Contains more Vitamin B5Vitamin B5 | +103.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +15% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 41.6µg | 0µg | 35% |
| Iron | 2.14mg | 0.07mg | 26% |
| Protein | 2.2g | 11.12g | 18% |
| Vitamin B12 | 0µg | 0.43µg | 18% |
| Copper | 0.189mg | 0.029mg | 18% |
| Sodium | 2mg | 364mg | 16% |
| Phosphorus | 52mg | 159mg | 15% |
| Selenium | 2.3µg | 9.7µg | 13% |
| Folate | 52µg | 12µg | 10% |
| Vitamin B1 | 0.143mg | 0.027mg | 10% |
| Fiber | 2.1g | 0g | 8% |
| Saturated fat | 0.04g | 1.718g | 8% |
| Vitamin E | 1.13mg | 0.08mg | 7% |
| Manganese | 0.158mg | 0.002mg | 7% |
| Calcium | 24mg | 83mg | 6% |
| Cholesterol | 0mg | 17mg | 6% |
| Vitamin C | 5.6mg | 0mg | 6% |
| Fats | 0.12g | 4.3g | 6% |
| Vitamin B5 | 0.274mg | 0.557mg | 6% |
| Vitamin B3 | 0.978mg | 0.099mg | 5% |
| Calories | 20kcal | 98kcal | 4% |
| Potassium | 202mg | 104mg | 3% |
| Vitamin B6 | 0.091mg | 0.046mg | 3% |
| Monounsaturated fat | 0g | 0.778g | 2% |
| Vitamin B2 | 0.141mg | 0.163mg | 2% |
| Magnesium | 14mg | 8mg | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Fructose | 1g | 0g | 1% |
| Zinc | 0.54mg | 0.4mg | 1% |
| Net carbs | 1.78g | 3.38g | N/A |
| Carbs | 3.88g | 3.38g | 0% |
| Vitamin D | 0IU | 3IU | 0% |
| Sugar | 1.88g | 2.67g | N/A |
| Vitamin A | 38µg | 37µg | 0% |
| Choline | 16mg | 18.4mg | 0% |
| Polyunsaturated fat | 0.05g | 0.123g | 0% |
| Tryptophan | 0.027mg | 0.147mg | 0% |
| Threonine | 0.084mg | 0.5mg | 0% |
| Isoleucine | 0.075mg | 0.591mg | 0% |
| Leucine | 0.128mg | 1.116mg | 0% |
| Lysine | 0.104mg | 0.934mg | 0% |
| Methionine | 0.031mg | 0.269mg | 0% |
| Phenylalanine | 0.075mg | 0.577mg | 0% |
| Valine | 0.115mg | 0.748mg | 0% |
| Histidine | 0.049mg | 0.326mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
Protein:
11.12 g
Fats:
4.3 g
Carbs:
3.38 g
Water:
79.79 g
Other:
1.41 g
| Contains more CarbsCarbs | +14.8% |
| Contains more WaterWater | +16.8% |
| Contains more ProteinProtein | +405.5% |
| Contains more FatsFats | +3483.3% |
| Contains more OtherOther | +143.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.04 g
Monounsaturated fat:
Mono. Fat
0 g
Polyunsaturated fat:
Poly. Fat
0.05 g
Saturated fat:
Sat. Fat
1.718 g
Monounsaturated fat:
Mono. Fat
0.778 g
Polyunsaturated fat:
Poly. Fat
0.123 g
| Contains less Sat. FatSaturated fat | -97.7% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +146% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.23 g
Glucose:
0.65 g
Fructose:
1 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
2.67 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
~equal in
Starch
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
