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Garden asparagus vs Tomatillo - In-Depth Nutrition Comparison

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A recap on differences between Garden asparagus and Tomatillo

  • Garden asparagus has more Vitamin K, Iron, Copper, Folate, Vitamin B1, and Vitamin B2, however Tomatillo is higher in Manganese, Vitamin C, and Vitamin B3.
  • Tomatillo covers your daily Manganese needs 6645% more than Garden asparagus.
  • Tomatillo contains 7 times less Folate than Garden asparagus. Garden asparagus contains 52µg of Folate, while Tomatillo contains 7µg.

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

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Garden asparagus vs Tomatillo infographic
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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
:
Contains more Iron +245.2%
Contains more Calcium +242.9%
Contains more Copper +139.2%
Contains more Zinc +145.5%
Contains more Phosphorus +33.3%
Contains more Potassium +32.7%
Contains more Magnesium +42.9%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 3% 24% 15% 27% 6% 17% 1%
Contains more Iron +245.2%
Contains more Calcium +242.9%
Contains more Copper +139.2%
Contains more Zinc +145.5%
Contains more Phosphorus +33.3%
Contains more Potassium +32.7%
Contains more Magnesium +42.9%
Contains less Sodium -50%

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
:
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 Vitamin K +311.9%
Contains more Folate +642.9%
Contains more Vitamin C +108.9%
Contains more Vitamin B3 +89.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 39% 7% 8% 0% 11% 9% 35% 9% 13% 0% 26% 6%
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 Vitamin K +311.9%
Contains more Folate +642.9%
Contains more Vitamin C +108.9%
Contains more Vitamin B3 +89.2%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Garden asparagus
13
Tomatillo
Mineral Summary Score
27
Garden asparagus
14
Tomatillo

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 food.
Protein
13%
Garden asparagus
6%
Tomatillo
Carbohydrates
4%
Garden asparagus
6%
Tomatillo
Fats
1%
Garden asparagus
5%
Tomatillo

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garden asparagus Tomatillo
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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Garden asparagus Tomatillo Opinion
Calories 20 32 Tomatillo
Protein 2.2 0.96 Garden asparagus
Fats 0.12 1.02 Tomatillo
Vitamin C 5.6 11.7 Tomatillo
Carbs 3.88 5.84 Tomatillo
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.62 Garden asparagus
Calcium 24 7 Garden asparagus
Potassium 202 268 Tomatillo
Magnesium 14 20 Tomatillo
Sugar 1.88 3.93 Garden asparagus
Fiber 2.1 1.9 Garden asparagus
Copper 0.189 0.079 Garden asparagus
Zinc 0.54 0.22 Garden asparagus
Starch
Phosphorus 52 39 Garden asparagus
Sodium 2 1 Tomatillo
Vitamin A 756 114 Garden asparagus
Vitamin E 1.13 0.38 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.143 0.044 Garden asparagus
Vitamin B2 0.141 0.035 Garden asparagus
Vitamin B3 0.978 1.85 Tomatillo
Vitamin B5 0.274 0.15 Garden asparagus
Vitamin B6 0.091 0.056 Garden asparagus
Vitamin B12 0 0
Vitamin K 41.6 10.1 Garden asparagus
Folate 52 7 Garden asparagus
Trans Fat 0 0
Saturated Fat 0.04 0.139 Garden asparagus
Monounsaturated Fat 0 0.155 Tomatillo
Polyunsaturated fat 0.05 0.417 Tomatillo
Tryptophan 0.027 Garden asparagus
Threonine 0.084 Garden asparagus
Isoleucine 0.075 Garden asparagus
Leucine 0.128 Garden asparagus
Lysine 0.104 Garden asparagus
Methionine 0.031 Garden asparagus
Phenylalanine 0.075 Garden asparagus
Valine 0.115 Garden asparagus
Histidine 0.049 Garden asparagus
Fructose 1 Garden asparagus

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Tomatillo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168566/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.