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Garden asparagus vs Tomato - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Tomato
Tomato is cheaper (difference - $3.6)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.012g)
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 Sugars?
Garden asparagus
Garden asparagus contains less Sugars (difference - 0.75g)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 6)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 3mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garden asparagus Tomato
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Garden asparagus Tomato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
28
Garden asparagus
16
Tomato
Mineral Summary Score
16
Garden asparagus
7
Tomato

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Tomato
Contains more Iron +692.6%
Contains more Calcium +140%
Contains more Magnesium +27.3%
Contains more Copper +220.3%
Contains more Zinc +217.6%
Contains more Phosphorus +116.7%
Contains less Sodium -60%
Contains more Potassium +17.3%
Contains more Iron +692.6%
Contains more Calcium +140%
Contains more Magnesium +27.3%
Contains more Copper +220.3%
Contains more Zinc +217.6%
Contains more Phosphorus +116.7%
Contains less Sodium -60%
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" chart 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 Vitamin K +426.6%
Contains more Vitamin C +144.6%
Contains more Vitamin A +10.2%
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 Vitamin K +426.6%
Contains more Vitamin C +144.6%
Contains more Vitamin A +10.2%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
13%
Garden asparagus
5%
Tomato
Carbohydrates
4%
Garden asparagus
4%
Tomato
Fats
1%
Garden asparagus
1%
Tomato

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Garden asparagus Tomato Opinion
Calories 20 18 Garden asparagus
Protein 2.2 0.88 Garden asparagus
Fats 0.12 0.2 Tomato
Vitamin C 5.6 13.7 Tomato
Carbs 3.88 3.89 Tomato
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.27 Garden asparagus
Calcium 24 10 Garden asparagus
Potassium 202 237 Tomato
Magnesium 14 11 Garden asparagus
Sugars 1.88 2.63 Tomato
Fiber 2.1 1.2 Garden asparagus
Copper 0.189 0.059 Garden asparagus
Zinc 0.54 0.17 Garden asparagus
Starch 0 Tomato
Phosphorus 52 24 Garden asparagus
Sodium 2 5 Garden asparagus
Vitamin A 756 833 Tomato
Vitamin E 1.13 0.54 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.143 0.037 Garden asparagus
Vitamin B2 0.141 0.019 Garden asparagus
Vitamin B3 0.978 0.594 Garden asparagus
Vitamin B5 0.274 0.089 Garden asparagus
Vitamin B6 0.091 0.08 Garden asparagus
Vitamin B12 0 0
Vitamin K 41.6 7.9 Garden asparagus
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.04 0.028 Tomato
Monounsaturated Fat 0 0.031 Tomato
Polyunsaturated fat 0.05 0.083 Tomato
Tryptophan 0.027 0.006 Garden asparagus
Threonine 0.084 0.027 Garden asparagus
Isoleucine 0.075 0.018 Garden asparagus
Leucine 0.128 0.025 Garden asparagus
Lysine 0.104 0.027 Garden asparagus
Methionine 0.031 0.006 Garden asparagus
Phenylalanine 0.075 0.027 Garden asparagus
Valine 0.115 0.018 Garden asparagus
Histidine 0.049 0.014 Garden asparagus
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.