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Garden asparagus vs. Tomato — In-Depth Nutrition Comparison

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Significant differences between Garden asparagus and Tomato

  • Garden asparagus has more Vitamin K, Iron, Copper, Vitamin B2, Folate, and Vitamin B1, however, Tomato is richer in Vitamin C.
  • Garden asparagus covers your daily Vitamin K needs 28% more than Tomato.
  • Tomato has 8 times less Iron than Garden asparagus. Garden asparagus has 2.14mg of Iron, while Tomato has 0.27mg.

Specific food types used in this comparison are Asparagus, raw and Tomatoes, red, ripe, raw, year round average.

Infographic

Garden asparagus vs Tomato 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.
Contains more Calcium +140%
Contains more Iron +692.6%
Contains more Magnesium +27.3%
Contains more Phosphorus +116.7%
Contains less Sodium -60%
Contains more Zinc +217.6%
Contains more Copper +220.3%
Contains more Manganese +38.6%
Contains more Selenium +∞%
Contains more Potassium +17.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Contains more Calcium +140%
Contains more Iron +692.6%
Contains more Magnesium +27.3%
Contains more Phosphorus +116.7%
Contains less Sodium -60%
Contains more Zinc +217.6%
Contains more Copper +220.3%
Contains more Manganese +38.6%
Contains more Selenium +∞%
Contains more Potassium +17.3%

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.
:
2
Tomato
Contains more Vitamin E +109.3%
Contains more Vitamin B1 +286.5%
Contains more Vitamin B2 +642.1%
Contains more Vitamin B3 +64.6%
Contains more Vitamin B5 +207.9%
Contains more Vitamin B6 +13.8%
Contains more Folate +246.7%
Contains more Vitamin K +426.6%
Contains more Vitamin A +10.2%
Contains more Vitamin C +144.6%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
Contains more Vitamin E +109.3%
Contains more Vitamin B1 +286.5%
Contains more Vitamin B2 +642.1%
Contains more Vitamin B3 +64.6%
Contains more Vitamin B5 +207.9%
Contains more Vitamin B6 +13.8%
Contains more Folate +246.7%
Contains more Vitamin K +426.6%
Contains more Vitamin A +10.2%
Contains more Vitamin C +144.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +150%
Contains more Other +13.7%
Contains more Fats +66.7%
Equal in Carbs - 3.89
Equal in Water - 94.52
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more Protein +150%
Contains more Other +13.7%
Contains more Fats +66.7%
Equal in Carbs - 3.89
Equal in Water - 94.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -30%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +66%
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Contains less Saturated Fat -30%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +66%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +92.3%
Contains more Fructose +37%
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
48% 52%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.25 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +92.3%
Contains more Fructose +37%

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 Tomato
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Garden asparagus Tomato Opinion
Net carbs 1.78g 2.69g Tomato
Protein 2.2g 0.88g Garden asparagus
Fats 0.12g 0.2g Tomato
Carbs 3.88g 3.89g Tomato
Calories 20kcal 18kcal Garden asparagus
Fructose 1g 1.37g Tomato
Sugar 1.88g 2.63g Garden asparagus
Fiber 2.1g 1.2g Garden asparagus
Calcium 24mg 10mg Garden asparagus
Iron 2.14mg 0.27mg Garden asparagus
Magnesium 14mg 11mg Garden asparagus
Phosphorus 52mg 24mg Garden asparagus
Potassium 202mg 237mg Tomato
Sodium 2mg 5mg Garden asparagus
Zinc 0.54mg 0.17mg Garden asparagus
Copper 0.189mg 0.059mg Garden asparagus
Manganese 0.158mg 0.114mg Garden asparagus
Selenium 2.3µg 0µg Garden asparagus
Vitamin A 756IU 833IU Tomato
Vitamin A RAE 38µg 42µg Tomato
Vitamin E 1.13mg 0.54mg Garden asparagus
Vitamin C 5.6mg 13.7mg Tomato
Vitamin B1 0.143mg 0.037mg Garden asparagus
Vitamin B2 0.141mg 0.019mg Garden asparagus
Vitamin B3 0.978mg 0.594mg Garden asparagus
Vitamin B5 0.274mg 0.089mg Garden asparagus
Vitamin B6 0.091mg 0.08mg Garden asparagus
Folate 52µg 15µg Garden asparagus
Vitamin K 41.6µg 7.9µg Garden asparagus
Tryptophan 0.027mg 0.006mg Garden asparagus
Threonine 0.084mg 0.027mg Garden asparagus
Isoleucine 0.075mg 0.018mg Garden asparagus
Leucine 0.128mg 0.025mg Garden asparagus
Lysine 0.104mg 0.027mg Garden asparagus
Methionine 0.031mg 0.006mg Garden asparagus
Phenylalanine 0.075mg 0.027mg Garden asparagus
Valine 0.115mg 0.018mg Garden asparagus
Histidine 0.049mg 0.014mg Garden asparagus
Saturated Fat 0.04g 0.028g Tomato
Monounsaturated Fat 0g 0.031g Tomato
Polyunsaturated fat 0.05g 0.083g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Tomato
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
16%
Tomato
Minerals Daily Need Coverage Score
25%
Garden asparagus
9%
Tomato

Comparison summary

Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 9)
Which food is cheaper?
Tomato
Tomato is cheaper (difference - $3.6)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 0.75g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Garden asparagus
Garden asparagus is relatively richer in minerals
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.