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  6. Asparagus vs. Swiss cheese

Asparagus vs. Swiss cheese — In-Depth Nutrition Comparison

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Differences between asparagus and Swiss cheese

  • Asparagus is higher in vitamin K, iron, and copper; however, Swiss cheese is richer in vitamin B12, calcium, phosphorus, selenium, and zinc.
  • Swiss cheese's daily need coverage for vitamin B12 is 128% higher.
  • Asparagus has 30 times more vitamin K than Swiss cheese. While asparagus has 41.6µg of vitamin K, Swiss cheese has only 1.4µg.
  • Asparagus has less saturated fat.

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

Infographic

Asparagus vs Swiss 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more PotassiumPotassium +180.6%
Contains more IronIron +1546.2%
Contains more CopperCopper +302.1%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +507.7%
Contains more MagnesiumMagnesium +135.7%
Contains more CalciumCalcium +3608.3%
Contains more ZincZinc +709.3%
Contains more PhosphorusPhosphorus +1003.8%
Contains more SeleniumSelenium +1204.3%

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +88.3%
Contains more Vitamin B1Vitamin B1 +1200%
Contains more Vitamin B3Vitamin B3 +1428.1%
Contains more Vitamin B6Vitamin B6 +28.2%
Contains more Vitamin KVitamin K +2871.4%
Contains more FolateFolate +420%
Contains more Vitamin AVitamin A +657.9%
Contains more Vitamin B2Vitamin B2 +114.2%
Contains more Vitamin B5Vitamin B5 +28.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Choline ~15.5mg

All nutrients comparison - raw data values

Nutrient Asparagus Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Calcium 24mg 890mg 87%
Saturated fat 0.04g 18.227g 83%
Phosphorus 52mg 574mg 75%
Protein 2.2g 26.96g 50%
Selenium 2.3µg 30µg 50%
Fats 0.12g 30.99g 47%
Zinc 0.54mg 4.37mg 35%
Vitamin K 41.6µg 1.4µg 34%
Cholesterol 0mg 93mg 31%
Vitamin A 38µg 288µg 28%
Iron 2.14mg 0.13mg 25%
Monounsaturated fat 0g 8.046g 20%
Calories 20kcal 393kcal 19%
Copper 0.189mg 0.047mg 16%
Vitamin B2 0.141mg 0.302mg 12%
Vitamin B1 0.143mg 0.011mg 11%
Folate 52µg 10µg 11%
Polyunsaturated fat 0.05g 1.341g 9%
Fiber 2.1g 0g 8%
Sodium 2mg 187mg 8%
Manganese 0.158mg 0.026mg 6%
Vitamin B3 0.978mg 0.064mg 6%
Vitamin C 5.6mg 0mg 6%
Magnesium 14mg 33mg 5%
Potassium 202mg 72mg 4%
Vitamin E 1.13mg 0.6mg 4%
Vitamin B6 0.091mg 0.071mg 2%
Vitamin B5 0.274mg 0.353mg 2%
Fructose 1g 0g 1%
Carbs 3.88g 1.44g 1%
Net carbs 1.78g 1.44g N/A
Sugar 1.88g 0g N/A
Trans fat 0g 0.987g N/A
Choline 16mg 15.5mg 0%
Tryptophan 0.027mg 0.401mg 0%
Threonine 0.084mg 1.038mg 0%
Isoleucine 0.075mg 1.537mg 0%
Leucine 0.128mg 2.959mg 0%
Lysine 0.104mg 2.585mg 0%
Methionine 0.031mg 0.784mg 0%
Phenylalanine 0.075mg 1.662mg 0%
Valine 0.115mg 2.139mg 0%
Histidine 0.049mg 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +169.4%
Contains more WaterWater +147.7%
Contains more ProteinProtein +1125.5%
Contains more FatsFats +25725%
Contains more OtherOther +413.8%

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% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +2582%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.