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Tomatillo vs. Garden asparagus — In-Depth Nutrition Comparison

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A recap on differences between Tomatillo and Garden asparagus

  • Tomatillo has more Manganese, Vitamin C, and Vitamin B3, however, Garden asparagus is higher in Vitamin K, Iron, Copper, Folate, Vitamin B1, and Vitamin B2.
  • Tomatillo covers your daily Manganese needs 6645% more than Garden asparagus.
  • Garden asparagus contains 2 times less Vitamin C than Tomatillo. Tomatillo contains 11.7mg of Vitamin C, while Garden asparagus contains 5.6mg.

Food varieties used in this article are Tomatillos, raw and Asparagus, raw.

Infographic

Tomatillo 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.
Contains more Magnesium +42.9%
Contains more Potassium +32.7%
Contains less Sodium -50%
Contains more Manganese +96735.4%
Contains more Calcium +242.9%
Contains more Iron +245.2%
Contains more Phosphorus +33.3%
Contains more Zinc +145.5%
Contains more Copper +139.2%
Contains more Selenium +360%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 24% 15% 17% 24% 1% 6% 27% 19957% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Magnesium +42.9%
Contains more Potassium +32.7%
Contains less Sodium -50%
Contains more Manganese +96735.4%
Contains more Calcium +242.9%
Contains more Iron +245.2%
Contains more Phosphorus +33.3%
Contains more Zinc +145.5%
Contains more Copper +139.2%
Contains more Selenium +360%

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.
:
Contains more Vitamin C +108.9%
Contains more Vitamin B3 +89.2%
Contains more Vitamin A +563.2%
Contains more Vitamin E +197.4%
Contains more Vitamin B1 +225%
Contains more Vitamin B2 +302.9%
Contains more Vitamin B5 +82.7%
Contains more Vitamin B6 +62.5%
Contains more Folate +642.9%
Contains more Vitamin K +311.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 8% 0% 39% 11% 9% 35% 9% 13% 6% 0% 26%
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 C +108.9%
Contains more Vitamin B3 +89.2%
Contains more Vitamin A +563.2%
Contains more Vitamin E +197.4%
Contains more Vitamin B1 +225%
Contains more Vitamin B2 +302.9%
Contains more Vitamin B5 +82.7%
Contains more Vitamin B6 +62.5%
Contains more Folate +642.9%
Contains more Vitamin K +311.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +750%
Contains more Carbs +50.5%
Contains more Protein +129.2%
Equal in Water - 93.22
Equal in Other - 0.58
6% 92%
Protein: 0.96 g
Fats: 1.02 g
Carbs: 5.84 g
Water: 91.63 g
Other: 0.55 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 Fats +750%
Contains more Carbs +50.5%
Contains more Protein +129.2%
Equal in Water - 93.22
Equal in Other - 0.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +734%
Contains less Saturated Fat -71.2%
20% 22% 59%
Saturated Fat: 0.139 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.417 g
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +734%
Contains less Saturated Fat -71.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tomatillo Garden asparagus Opinion
Net carbs 3.94g 1.78g Tomatillo
Protein 0.96g 2.2g Garden asparagus
Fats 1.02g 0.12g Tomatillo
Carbs 5.84g 3.88g Tomatillo
Calories 32kcal 20kcal Tomatillo
Fructose 1g Garden asparagus
Sugar 3.93g 1.88g Garden asparagus
Fiber 1.9g 2.1g Garden asparagus
Calcium 7mg 24mg Garden asparagus
Iron 0.62mg 2.14mg Garden asparagus
Magnesium 20mg 14mg Tomatillo
Phosphorus 39mg 52mg Garden asparagus
Potassium 268mg 202mg Tomatillo
Sodium 1mg 2mg Tomatillo
Zinc 0.22mg 0.54mg Garden asparagus
Copper 0.079mg 0.189mg Garden asparagus
Manganese 153mg 0.158mg Tomatillo
Selenium 0.5µg 2.3µg Garden asparagus
Vitamin A 114IU 756IU Garden asparagus
Vitamin A RAE 6µg 38µg Garden asparagus
Vitamin E 0.38mg 1.13mg Garden asparagus
Vitamin C 11.7mg 5.6mg Tomatillo
Vitamin B1 0.044mg 0.143mg Garden asparagus
Vitamin B2 0.035mg 0.141mg Garden asparagus
Vitamin B3 1.85mg 0.978mg Tomatillo
Vitamin B5 0.15mg 0.274mg Garden asparagus
Vitamin B6 0.056mg 0.091mg Garden asparagus
Folate 7µg 52µg Garden asparagus
Vitamin K 10.1µg 41.6µg Garden asparagus
Tryptophan 0.027mg Garden asparagus
Threonine 0.084mg Garden asparagus
Isoleucine 0.075mg Garden asparagus
Leucine 0.128mg Garden asparagus
Lysine 0.104mg Garden asparagus
Methionine 0.031mg Garden asparagus
Phenylalanine 0.075mg Garden asparagus
Valine 0.115mg Garden asparagus
Histidine 0.049mg Garden asparagus
Saturated Fat 0.139g 0.04g Garden asparagus
Monounsaturated Fat 0.155g 0g Tomatillo
Polyunsaturated fat 0.417g 0.05g Tomatillo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomatillo 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
13%
Tomatillo
29%
Garden asparagus
Minerals Daily Need Coverage Score
2007%
Tomatillo
25%
Garden asparagus

Comparison summary

Which food contains less Sodium?
Tomatillo
Tomatillo contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Tomatillo
Tomatillo is lower in glycemic index (difference - 32)
Which food is cheaper?
Tomatillo
Tomatillo is cheaper (difference - $4)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 2.05g)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.099g)
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. Tomatillo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168566/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.