Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Asparagus vs. Romano cheese — In-Depth Nutrition Comparison

Compare

How are asparagus and romano cheese different?

  • Asparagus is higher in vitamin K and copper; however, romano cheese is richer in calcium, phosphorus, vitamin B12, selenium, and zinc.
  • Daily need coverage for calcium for romano cheese is 104% higher.
  • Asparagus contains 19 times more vitamin K than romano cheese. While asparagus contains 41.6µg of vitamin K, romano cheese contains only 2.2µg.
  • Asparagus has less saturated fat.

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

Infographic

Asparagus vs Romano cheese 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more PotassiumPotassium +134.9%
Contains more IronIron +177.9%
Contains more CopperCopper +530%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +690%
Contains more MagnesiumMagnesium +192.9%
Contains more CalciumCalcium +4333.3%
Contains more ZincZinc +377.8%
Contains more PhosphorusPhosphorus +1361.5%
Contains more SeleniumSelenium +530.4%

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +391.3%
Contains more Vitamin B1Vitamin B1 +286.5%
Contains more Vitamin B3Vitamin B3 +1170.1%
Contains more Vitamin KVitamin K +1790.9%
Contains more FolateFolate +642.9%
Contains more Vitamin AVitamin A +152.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +162.4%
Contains more Vitamin B5Vitamin B5 +54.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B6 ~0.085mg
~equal in Choline ~15.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
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
Contains more WaterWater +201.6%
Contains more ProteinProtein +1345.5%
Contains more FatsFats +22350%
Contains more OtherOther +1058.6%
~equal in Carbs ~3.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +1086%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Asparagus Romano cheese DV% diff.
Calcium 24mg 1064mg 104%
Phosphorus 52mg 760mg 101%
Saturated fat 0.04g 17.115g 78%
Sodium 2mg 1433mg 62%
Protein 2.2g 31.8g 59%
Vitamin B12 0µg 1.12µg 47%
Fats 0.12g 26.94g 41%
Cholesterol 0mg 104mg 35%
Vitamin K 41.6µg 2.2µg 33%
Selenium 2.3µg 14.5µg 22%
Monounsaturated fat 0g 7.838g 20%
Zinc 0.54mg 2.58mg 19%
Vitamin B2 0.141mg 0.37mg 18%
Calories 20kcal 387kcal 18%
Copper 0.189mg 0.03mg 18%
Iron 2.14mg 0.77mg 17%
Folate 52µg 7µg 11%
Vitamin B1 0.143mg 0.037mg 9%
Fiber 2.1g 0g 8%
Vitamin A 38µg 96µg 6%
Vitamin E 1.13mg 0.23mg 6%
Manganese 0.158mg 0.02mg 6%
Magnesium 14mg 41mg 6%
Vitamin B3 0.978mg 0.077mg 6%
Vitamin C 5.6mg 0mg 6%
Polyunsaturated fat 0.05g 0.593g 4%
Vitamin D 0µg 0.5µg 3%
Potassium 202mg 86mg 3%
Vitamin B5 0.274mg 0.424mg 3%
Vitamin D 0IU 20IU 3%
Fructose 1g 1%
Net carbs 1.78g 3.63g N/A
Carbs 3.88g 3.63g 0%
Sugar 1.88g 0.73g N/A
Vitamin B6 0.091mg 0.085mg 0%
Choline 16mg 15.4mg 0%
Tryptophan 0.027mg 0.429mg 0%
Threonine 0.084mg 1.171mg 0%
Isoleucine 0.075mg 1.685mg 0%
Leucine 0.128mg 3.071mg 0%
Lysine 0.104mg 2.941mg 0%
Methionine 0.031mg 0.852mg 0%
Phenylalanine 0.075mg 1.71mg 0%
Valine 0.115mg 2.183mg 0%
Histidine 0.049mg 1.231mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Asparagus Romano cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
25%
Asparagus
26%
Romano cheese
Minerals Daily Need Coverage Score
25%
Asparagus
106%
Romano cheese

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 is lower in Cholesterol?
Asparagus
Asparagus is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 1431mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 17.075g)
Which food is cheaper?
Asparagus
Asparagus is cheaper (difference - $0.6)
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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.