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  6. Garden asparagus vs. Tomato juice

Garden asparagus vs. Tomato juice — In-Depth Nutrition Comparison

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What are the differences between Garden asparagus and Tomato juice?

  • Garden asparagus is higher in Vitamin K, Iron, Copper, Folate, Fiber, and Vitamin E , yet Tomato juice is higher in Vitamin C.
  • Tomato juice's daily need coverage for Vitamin C is 72% more.
  • Garden asparagus has 18 times more Vitamin K than Tomato juice. While Garden asparagus has 41.6µg of Vitamin K, Tomato juice has only 2.3µg.

We used Asparagus, raw and Tomato juice, canned, without salt added types in this article.

Infographic

Garden asparagus vs Tomato juice 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.
Garden asparagus
Garden asparagus
9
:
1
Tomato juice
Tomato juice
Contains more Calcium +140%
Contains more Iron +448.7%
Contains more Magnesium +27.3%
Contains more Phosphorus +173.7%
Contains less Sodium -80%
Contains more Zinc +390.9%
Contains more Copper +350%
Contains more Manganese +132.4%
Contains more Selenium +360%
Equal in Potassium - 217
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Tomato juice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 8% 9% 20% 2% 3% 14% 9% 3%
Contains more Calcium +140%
Contains more Iron +448.7%
Contains more Magnesium +27.3%
Contains more Phosphorus +173.7%
Contains less Sodium -80%
Contains more Zinc +390.9%
Contains more Copper +350%
Contains more Manganese +132.4%
Contains more Selenium +360%
Equal in Potassium - 217

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.
Garden asparagus
Garden asparagus
9
:
1
Tomato juice
Tomato juice
Contains more Vitamin A +68%
Contains more Vitamin E +253.1%
Contains more Vitamin B1 +43%
Contains more Vitamin B2 +80.8%
Contains more Vitamin B3 +45.3%
Contains more Vitamin B6 +30%
Contains more Folate +160%
Contains more Vitamin K +1708.7%
Contains more Vitamin C +1151.8%
Garden asparagus
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%
Tomato juice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 7% 0% 234% 25% 18% 13% 0% 17% 15% 0% 6%
Contains more Vitamin A +68%
Contains more Vitamin E +253.1%
Contains more Vitamin B1 +43%
Contains more Vitamin B2 +80.8%
Contains more Vitamin B3 +45.3%
Contains more Vitamin B6 +30%
Contains more Folate +160%
Contains more Vitamin K +1708.7%
Contains more Vitamin C +1151.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
2
:
3
Tomato juice
Tomato juice
Contains more Protein +158.8%
Contains more Fats +141.7%
Contains more Other +87.9%
Equal in Carbs - 3.53
Equal in Water - 94.24
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Tomato juice
4% 94%
Protein: 0.85 g
Fats: 0.29 g
Carbs: 3.53 g
Water: 94.24 g
Other: 1.09 g
Contains more Protein +158.8%
Contains more Fats +141.7%
Contains more Other +87.9%
Equal in Carbs - 3.53
Equal in Water - 94.24

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
2
Tomato juice
Tomato juice
Contains more Polyunsaturated fat +85.2%
Contains less Saturated Fat -52.5%
Contains more Monounsaturated Fat +∞%
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Tomato juice
37% 10% 53%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.027 g
Contains more Polyunsaturated fat +85.2%
Contains less Saturated Fat -52.5%
Contains more Monounsaturated Fat +∞%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
2
Tomato juice
Tomato juice
Contains more Sucrose +∞%
Contains more Glucose +92.3%
Contains more Fructose +33%
Garden asparagus
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
Tomato juice
48% 52%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.25 g
Fructose: 1.33 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +92.3%
Contains more Fructose +33%

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 juice
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 juice Opinion
Net carbs 1.78g 3.13g Tomato juice
Protein 2.2g 0.85g Garden asparagus
Fats 0.12g 0.29g Tomato juice
Carbs 3.88g 3.53g Garden asparagus
Calories 20kcal 17kcal Garden asparagus
Fructose 1g 1.33g Tomato juice
Sugar 1.88g 2.58g Garden asparagus
Fiber 2.1g 0.4g Garden asparagus
Calcium 24mg 10mg Garden asparagus
Iron 2.14mg 0.39mg Garden asparagus
Magnesium 14mg 11mg Garden asparagus
Phosphorus 52mg 19mg Garden asparagus
Potassium 202mg 217mg Tomato juice
Sodium 2mg 10mg Garden asparagus
Zinc 0.54mg 0.11mg Garden asparagus
Copper 0.189mg 0.042mg Garden asparagus
Manganese 0.158mg 0.068mg Garden asparagus
Selenium 2.3µg 0.5µg Garden asparagus
Vitamin A 756IU 450IU Garden asparagus
Vitamin A RAE 38µg 23µg Garden asparagus
Vitamin E 1.13mg 0.32mg Garden asparagus
Vitamin C 5.6mg 70.1mg Tomato juice
Vitamin B1 0.143mg 0.1mg Garden asparagus
Vitamin B2 0.141mg 0.078mg Garden asparagus
Vitamin B3 0.978mg 0.673mg Garden asparagus
Vitamin B5 0.274mg Garden asparagus
Vitamin B6 0.091mg 0.07mg Garden asparagus
Folate 52µg 20µg Garden asparagus
Vitamin K 41.6µg 2.3µg Garden asparagus
Tryptophan 0.027mg 0.006mg Garden asparagus
Threonine 0.084mg 0.026mg Garden asparagus
Isoleucine 0.075mg 0.017mg Garden asparagus
Leucine 0.128mg 0.024mg Garden asparagus
Lysine 0.104mg 0.026mg Garden asparagus
Methionine 0.031mg 0.005mg Garden asparagus
Phenylalanine 0.075mg 0.026mg Garden asparagus
Valine 0.115mg 0.017mg Garden asparagus
Histidine 0.049mg 0.014mg Garden asparagus
Saturated Fat 0.04g 0.019g Tomato juice
Monounsaturated Fat 0g 0.005g Tomato juice
Polyunsaturated fat 0.05g 0.027g Garden asparagus
Omega-6 - Linoleic acid 0.022g Tomato juice
Omega-3 - ALA 0.005g Tomato juice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Tomato juice
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
30%
Tomato juice
Minerals Daily Need Coverage Score
25%
Garden asparagus
8%
Tomato juice

Comparison summary

Which food is lower in Saturated Fat?
Tomato juice
Tomato juice is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Tomato juice
Tomato juice is lower in glycemic index (difference - 1)
Which food is cheaper?
Tomato juice
Tomato juice is cheaper (difference - $4)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 0.7g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 8mg)
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 juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170545/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.