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  6. Asparagus vs. Monterey Jack

Asparagus vs. Monterey Jack — In-Depth Nutrition Comparison

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What are the main differences between asparagus and monterey Jack?

  • Asparagus is richer in vitamin K, yet monterey Jack is richer in calcium, phosphorus, vitamin B12, zinc, selenium, and vitamin B2.
  • Monterey Jack's daily need coverage for saturated fat is 95% higher.
  • Asparagus has 17 times more vitamin K than monterey Jack. Asparagus has 41.6µg of vitamin K, while monterey Jack has 2.5µg.
  • Asparagus contains less sodium.

We used Asparagus, raw and Cheese, monterey types in this comparison.

Infographic

Asparagus vs Monterey Jack 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 19% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Contains more PotassiumPotassium +149.4%
Contains more IronIron +197.2%
Contains more CopperCopper +490.6%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +1336.4%
Contains more MagnesiumMagnesium +92.9%
Contains more CalciumCalcium +3008.3%
Contains more ZincZinc +455.6%
Contains more PhosphorusPhosphorus +753.8%
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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +334.6%
Contains more Vitamin B1Vitamin B1 +853.3%
Contains more Vitamin B3Vitamin B3 +951.6%
Contains more Vitamin B5Vitamin B5 +30.5%
Contains more Vitamin B6Vitamin B6 +15.2%
Contains more Vitamin KVitamin K +1564%
Contains more FolateFolate +188.9%
Contains more Vitamin AVitamin A +421.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +176.6%
Contains more Vitamin B12Vitamin B12 +∞%
~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
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Contains more CarbsCarbs +470.6%
Contains more WaterWater +127.3%
Contains more ProteinProtein +1012.7%
Contains more FatsFats +25133.3%
Contains more OtherOther +512.1%

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
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +1698%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Asparagus Monterey Jack DV% diff.
Saturated fat 0.04g 19.066g 86%
Calcium 24mg 746mg 72%
Phosphorus 52mg 444mg 56%
Fats 0.12g 30.28g 46%
Protein 2.2g 24.48g 45%
Vitamin B12 0µg 0.83µg 35%
Vitamin K 41.6µg 2.5µg 33%
Cholesterol 0mg 89mg 30%
Sodium 2mg 600mg 26%
Selenium 2.3µg 14.5µg 22%
Zinc 0.54mg 3mg 22%
Monounsaturated fat 0g 8.751g 22%
Vitamin B2 0.141mg 0.39mg 19%
Vitamin A 38µg 198µg 18%
Calories 20kcal 373kcal 18%
Iron 2.14mg 0.72mg 18%
Copper 0.189mg 0.032mg 17%
Vitamin B1 0.143mg 0.015mg 11%
Folate 52µg 18µg 9%
Fiber 2.1g 0g 8%
Vitamin E 1.13mg 0.26mg 6%
Manganese 0.158mg 0.011mg 6%
Polyunsaturated fat 0.05g 0.899g 6%
Vitamin B3 0.978mg 0.093mg 6%
Vitamin C 5.6mg 0mg 6%
Potassium 202mg 81mg 4%
Magnesium 14mg 27mg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Fructose 1g 1%
Carbs 3.88g 0.68g 1%
Vitamin B6 0.091mg 0.079mg 1%
Vitamin B5 0.274mg 0.21mg 1%
Net carbs 1.78g 0.68g N/A
Sugar 1.88g 0.5g N/A
Choline 16mg 15.4mg 0%
Tryptophan 0.027mg 0.315mg 0%
Threonine 0.084mg 0.871mg 0%
Isoleucine 0.075mg 1.519mg 0%
Leucine 0.128mg 2.344mg 0%
Lysine 0.104mg 2.037mg 0%
Methionine 0.031mg 0.641mg 0%
Phenylalanine 0.075mg 1.289mg 0%
Valine 0.115mg 1.635mg 0%
Histidine 0.049mg 0.859mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Asparagus Monterey Jack
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
25%
Asparagus
26%
Monterey Jack
Minerals Daily Need Coverage Score
25%
Asparagus
72%
Monterey Jack

Comparison summary

Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 1.38g)
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 5)
Which food is lower in Cholesterol?
Asparagus
Asparagus is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 598mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 19.026g)
Which food is richer in vitamins?
Asparagus
Asparagus is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($4)
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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.