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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.

Infographic

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 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 Magnesium +42.9%
Contains more Potassium +32.7%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 24% 15% 17% 24% 1% 6% 27%
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 Magnesium +42.9%
Contains more Potassium +32.7%
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 Folate +642.9%
Contains more Vitamin K +311.9%
Contains more Vitamin C +108.9%
Contains more Vitamin B3 +89.2%
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 7% 8% 0% 39% 11% 9% 35% 9% 13% 6% 0% 26%
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%
Contains more Vitamin C +108.9%
Contains more Vitamin B3 +89.2%

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

All nutrients comparison - raw data values

Nutrient Garden asparagus Tomatillo Opinion
Net carbs 1.78g 3.94g Tomatillo
Protein 2.2g 0.96g Garden asparagus
Fats 0.12g 1.02g Tomatillo
Carbs 3.88g 5.84g Tomatillo
Calories 20kcal 32kcal Tomatillo
Starch g g
Fructose 1g g Garden asparagus
Sugar 1.88g 3.93g Garden asparagus
Fiber 2.1g 1.9g Garden asparagus
Calcium 24mg 7mg Garden asparagus
Iron 2.14mg 0.62mg Garden asparagus
Magnesium 14mg 20mg Tomatillo
Phosphorus 52mg 39mg Garden asparagus
Potassium 202mg 268mg Tomatillo
Sodium 2mg 1mg Tomatillo
Zinc 0.54mg 0.22mg Garden asparagus
Copper 0.189mg 0.079mg Garden asparagus
Vitamin A 756IU 114IU Garden asparagus
Vitamin E 1.13mg 0.38mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.6mg 11.7mg Tomatillo
Vitamin B1 0.143mg 0.044mg Garden asparagus
Vitamin B2 0.141mg 0.035mg Garden asparagus
Vitamin B3 0.978mg 1.85mg Tomatillo
Vitamin B5 0.274mg 0.15mg Garden asparagus
Vitamin B6 0.091mg 0.056mg Garden asparagus
Folate 52µg 7µg Garden asparagus
Vitamin B12 0µg 0µg
Vitamin K 41.6µg 10.1µg Garden asparagus
Tryptophan 0.027mg mg Garden asparagus
Threonine 0.084mg mg Garden asparagus
Isoleucine 0.075mg mg Garden asparagus
Leucine 0.128mg mg Garden asparagus
Lysine 0.104mg mg Garden asparagus
Methionine 0.031mg mg Garden asparagus
Phenylalanine 0.075mg mg Garden asparagus
Valine 0.115mg mg Garden asparagus
Histidine 0.049mg mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.04g 0.139g Garden asparagus
Monounsaturated Fat 0g 0.155g Tomatillo
Polyunsaturated fat 0.05g 0.417g Tomatillo

Which food is preferable for your diet?

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

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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

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

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.