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  6. Garden asparagus vs. Romano cheese

Garden asparagus vs. Romano cheese — In-Depth Nutrition Comparison

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How are Garden asparagus and Romano cheese different?

  • Garden 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 from Romano cheese is 104% higher.
  • Garden asparagus contains 19 times more Vitamin K than Romano cheese. While Garden asparagus contains 41.6µg of Vitamin K, Romano cheese contains only 2.2µg.
  • Garden asparagus has less Saturated Fat.

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

Infographic

Garden 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.
Garden asparagus
Garden asparagus
5
:
5
Romano cheese
Romano cheese
Contains more Iron +177.9%
Contains more Potassium +134.9%
Contains less Sodium -99.9%
Contains more Copper +530%
Contains more Manganese +690%
Contains more Calcium +4333.3%
Contains more Magnesium +192.9%
Contains more Phosphorus +1361.5%
Contains more Zinc +377.8%
Contains more Selenium +530.4%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Iron +177.9%
Contains more Potassium +134.9%
Contains less Sodium -99.9%
Contains more Copper +530%
Contains more Manganese +690%
Contains more Calcium +4333.3%
Contains more Magnesium +192.9%
Contains more Phosphorus +1361.5%
Contains more Zinc +377.8%
Contains more Selenium +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.
Garden asparagus
Garden asparagus
8
:
4
Romano cheese
Romano cheese
Contains more Vitamin A +82.2%
Contains more Vitamin E +391.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +286.5%
Contains more Vitamin B3 +1170.1%
Contains more Folate +642.9%
Contains more Vitamin K +1790.9%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +162.4%
Contains more Vitamin B5 +54.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.085
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Romano cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Contains more Vitamin A +82.2%
Contains more Vitamin E +391.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +286.5%
Contains more Vitamin B3 +1170.1%
Contains more Folate +642.9%
Contains more Vitamin K +1790.9%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +162.4%
Contains more Vitamin B5 +54.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.085

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
2
:
3
Romano cheese
Romano cheese
Contains more Water +201.6%
Contains more Protein +1345.5%
Contains more Fats +22350%
Contains more Other +1058.6%
Equal in Carbs - 3.63
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Romano cheese
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 Water +201.6%
Contains more Protein +1345.5%
Contains more Fats +22350%
Contains more Other +1058.6%
Equal in Carbs - 3.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
2
Romano cheese
Romano cheese
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +1086%
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated 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.
Garden asparagus Romano cheese
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Garden asparagus Romano cheese Opinion
Net carbs 1.78g 3.63g Romano cheese
Protein 2.2g 31.8g Romano cheese
Fats 0.12g 26.94g Romano cheese
Carbs 3.88g 3.63g Garden asparagus
Calories 20kcal 387kcal Romano cheese
Fructose 1g Garden asparagus
Sugar 1.88g 0.73g Romano cheese
Fiber 2.1g 0g Garden asparagus
Calcium 24mg 1064mg Romano cheese
Iron 2.14mg 0.77mg Garden asparagus
Magnesium 14mg 41mg Romano cheese
Phosphorus 52mg 760mg Romano cheese
Potassium 202mg 86mg Garden asparagus
Sodium 2mg 1433mg Garden asparagus
Zinc 0.54mg 2.58mg Romano cheese
Copper 0.189mg 0.03mg Garden asparagus
Manganese 0.158mg 0.02mg Garden asparagus
Selenium 2.3µg 14.5µg Romano cheese
Vitamin A 756IU 415IU Garden asparagus
Vitamin A RAE 38µg 96µg Romano cheese
Vitamin E 1.13mg 0.23mg Garden asparagus
Vitamin D 0IU 20IU Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Vitamin C 5.6mg 0mg Garden asparagus
Vitamin B1 0.143mg 0.037mg Garden asparagus
Vitamin B2 0.141mg 0.37mg Romano cheese
Vitamin B3 0.978mg 0.077mg Garden asparagus
Vitamin B5 0.274mg 0.424mg Romano cheese
Vitamin B6 0.091mg 0.085mg Garden asparagus
Folate 52µg 7µg Garden asparagus
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 41.6µg 2.2µg Garden asparagus
Tryptophan 0.027mg 0.429mg Romano cheese
Threonine 0.084mg 1.171mg Romano cheese
Isoleucine 0.075mg 1.685mg Romano cheese
Leucine 0.128mg 3.071mg Romano cheese
Lysine 0.104mg 2.941mg Romano cheese
Methionine 0.031mg 0.852mg Romano cheese
Phenylalanine 0.075mg 1.71mg Romano cheese
Valine 0.115mg 2.183mg Romano cheese
Histidine 0.049mg 1.231mg Romano cheese
Cholesterol 0mg 104mg Garden asparagus
Saturated Fat 0.04g 17.115g Garden asparagus
Monounsaturated Fat 0g 7.838g Romano cheese
Polyunsaturated fat 0.05g 0.593g Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Romano cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
29%
Garden asparagus
28%
Romano cheese
Minerals Daily Need Coverage Score
25%
Garden 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 contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 1431mg)
Which food is lower in Cholesterol?
Garden asparagus
Garden asparagus is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 17.075g)
Which food is cheaper?
Garden asparagus
Garden asparagus is cheaper (difference - $0.6)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
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.

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. Garden 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.