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  6. Ricotta vs. Garden asparagus

Ricotta vs. Garden asparagus — In-Depth Nutrition Comparison

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What are the differences between Ricotta and Garden asparagus?

  • Ricotta is higher in Selenium, Calcium, Phosphorus, and Vitamin B12, yet Garden asparagus is higher in Vitamin K, Iron, Copper, and Vitamin B1.
  • Ricotta's daily need coverage for Saturated Fat is 41% more.

We used Cheese, ricotta, whole milk and Asparagus, raw types in this article.

Infographic

Ricotta vs Garden asparagus 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.
Ricotta
Ricotta
4
:
6
Garden asparagus
Garden asparagus
Contains more Calcium +762.5%
Contains more Phosphorus +203.8%
Contains more Zinc +114.8%
Contains more Selenium +530.4%
Contains more Iron +463.2%
Contains more Magnesium +27.3%
Contains more Potassium +92.4%
Contains less Sodium -97.6%
Contains more Copper +800%
Contains more Manganese +2533.3%
Ricotta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 63% 15% 8% 68% 10% 11% 32% 7% 1% 80%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Calcium +762.5%
Contains more Phosphorus +203.8%
Contains more Zinc +114.8%
Contains more Selenium +530.4%
Contains more Iron +463.2%
Contains more Magnesium +27.3%
Contains more Potassium +92.4%
Contains less Sodium -97.6%
Contains more Copper +800%
Contains more Manganese +2533.3%

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.
Ricotta
Ricotta
3
:
9
Garden asparagus
Garden asparagus
Contains more Vitamin D +∞%
Contains more Vitamin B2 +38.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +69.9%
Contains more Vitamin E +927.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1000%
Contains more Vitamin B3 +840.4%
Contains more Vitamin B5 +28.6%
Contains more Vitamin B6 +111.6%
Contains more Folate +333.3%
Contains more Vitamin K +3681.8%
Ricotta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 3% 6% 0% 4% 45% 2% 13% 10% 9% 43% 3%
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%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +38.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +69.9%
Contains more Vitamin E +927.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1000%
Contains more Vitamin B3 +840.4%
Contains more Vitamin B5 +28.6%
Contains more Vitamin B6 +111.6%
Contains more Folate +333.3%
Contains more Vitamin K +3681.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ricotta
Ricotta
3
:
2
Garden asparagus
Garden asparagus
Contains more Protein +411.8%
Contains more Fats +10716.7%
Contains more Other +75.9%
Contains more Carbs +27.6%
Contains more Water +30%
Ricotta
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
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
Contains more Protein +411.8%
Contains more Fats +10716.7%
Contains more Other +75.9%
Contains more Carbs +27.6%
Contains more Water +30%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ricotta
Ricotta
2
:
1
Garden asparagus
Garden asparagus
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +670%
Contains less Saturated Fat -99.5%
Ricotta
67% 29% 3%
Saturated Fat: 8.295 g
Monounsaturated Fat: 3.627 g
Polyunsaturated fat: 0.385 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +670%
Contains less Saturated Fat -99.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ricotta Garden asparagus Opinion
Net carbs 3.04g 1.78g Ricotta
Protein 11.26g 2.2g Ricotta
Fats 12.98g 0.12g Ricotta
Carbs 3.04g 3.88g Garden asparagus
Calories 174kcal 20kcal Ricotta
Fructose 1g Garden asparagus
Sugar 0.27g 1.88g Ricotta
Fiber 0g 2.1g Garden asparagus
Calcium 207mg 24mg Ricotta
Iron 0.38mg 2.14mg Garden asparagus
Magnesium 11mg 14mg Garden asparagus
Phosphorus 158mg 52mg Ricotta
Potassium 105mg 202mg Garden asparagus
Sodium 84mg 2mg Garden asparagus
Zinc 1.16mg 0.54mg Ricotta
Copper 0.021mg 0.189mg Garden asparagus
Manganese 0.006mg 0.158mg Garden asparagus
Selenium 14.5µg 2.3µg Ricotta
Vitamin A 445IU 756IU Garden asparagus
Vitamin A RAE 120µg 38µg Ricotta
Vitamin E 0.11mg 1.13mg Garden asparagus
Vitamin D 10IU 0IU Ricotta
Vitamin D 0.2µg 0µg Ricotta
Vitamin C 0mg 5.6mg Garden asparagus
Vitamin B1 0.013mg 0.143mg Garden asparagus
Vitamin B2 0.195mg 0.141mg Ricotta
Vitamin B3 0.104mg 0.978mg Garden asparagus
Vitamin B5 0.213mg 0.274mg Garden asparagus
Vitamin B6 0.043mg 0.091mg Garden asparagus
Folate 12µg 52µg Garden asparagus
Vitamin B12 0.34µg 0µg Ricotta
Vitamin K 1.1µg 41.6µg Garden asparagus
Tryptophan 0.125mg 0.027mg Ricotta
Threonine 0.517mg 0.084mg Ricotta
Isoleucine 0.589mg 0.075mg Ricotta
Leucine 1.221mg 0.128mg Ricotta
Lysine 1.338mg 0.104mg Ricotta
Methionine 0.281mg 0.031mg Ricotta
Phenylalanine 0.556mg 0.075mg Ricotta
Valine 0.692mg 0.115mg Ricotta
Histidine 0.459mg 0.049mg Ricotta
Cholesterol 51mg 0mg Garden asparagus
Saturated Fat 8.295g 0.04g Garden asparagus
Monounsaturated Fat 3.627g 0g Ricotta
Polyunsaturated fat 0.385g 0.05g Ricotta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ricotta Garden asparagus
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
14%
Ricotta
29%
Garden asparagus
Minerals Daily Need Coverage Score
29%
Ricotta
25%
Garden asparagus

Comparison summary

Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 1.61g)
Which food is lower in glycemic index?
Ricotta
Ricotta is lower in glycemic index (difference - 5)
Which food is cheaper?
Ricotta
Ricotta is cheaper (difference - $2)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 82mg)
Which food is lower in Cholesterol?
Garden asparagus
Garden asparagus is lower in Cholesterol (difference - 51mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 8.255g)
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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/nutrients
  2. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.