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  6. Swiss cheese vs. Asparagus

Swiss cheese vs. Asparagus — In-Depth Nutrition Comparison

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Differences between Swiss cheese and asparagus

  • Swiss cheese is higher in vitamin B12, calcium, phosphorus, selenium, and zinc; however, asparagus is richer in vitamin K, iron, and copper.
  • Swiss cheese's daily need coverage for vitamin B12 is 128% higher.

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

Infographic

Swiss cheese vs 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.
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%
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%
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%
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%

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 0% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
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%
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 +∞%
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%
~equal in Vitamin D ~0µg
~equal in Choline ~16mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +2582%
Contains less Sat. FatSaturated fat -99.8%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/nutrients
  2. 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.