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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.

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Garden asparagus vs Tomato juice 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 +448.7%
Contains more Calcium +140%
Contains more Magnesium +27.3%
Contains more Copper +350%
Contains more Zinc +390.9%
Contains more Phosphorus +173.7%
Contains less Sodium -80%
Equal in Potassium - 217
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 20% 8% 14% 3% 9% 2%
Contains more Iron +448.7%
Contains more Calcium +140%
Contains more Magnesium +27.3%
Contains more Copper +350%
Contains more Zinc +390.9%
Contains more Phosphorus +173.7%
Contains less Sodium -80%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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 Vitamin K +1708.7%
Contains more Folate +160%
Contains more Vitamin C +1151.8%
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 234% 27% 7% 0% 25% 18% 13% 0% 17% 0% 6% 15%
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 Vitamin K +1708.7%
Contains more Folate +160%
Contains more Vitamin C +1151.8%

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
30
Tomato juice
Mineral Summary Score
27
Garden asparagus
9
Tomato juice

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
5%
Tomato juice
Carbohydrates
4%
Garden asparagus
4%
Tomato juice
Fats
1%
Garden asparagus
1%
Tomato juice

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Tomato juice
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 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)

All nutrients comparison - raw data values

Nutrient Garden asparagus Tomato juice Opinion
Calories 20 17 Garden asparagus
Protein 2.2 0.85 Garden asparagus
Fats 0.12 0.29 Tomato juice
Vitamin C 5.6 70.1 Tomato juice
Net carbs 1.7799999713897705 3.130000114440918 Tomato juice
Carbs 3.88 3.53 Garden asparagus
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.39 Garden asparagus
Calcium 24 10 Garden asparagus
Potassium 202 217 Tomato juice
Magnesium 14 11 Garden asparagus
Sugar 1.88 2.58 Garden asparagus
Fiber 2.1 0.4 Garden asparagus
Copper 0.189 0.042 Garden asparagus
Zinc 0.54 0.11 Garden asparagus
Starch
Phosphorus 52 19 Garden asparagus
Sodium 2 10 Garden asparagus
Vitamin A 756 450 Garden asparagus
Vitamin E 1.13 0.32 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.143 0.1 Garden asparagus
Vitamin B2 0.141 0.078 Garden asparagus
Vitamin B3 0.978 0.673 Garden asparagus
Vitamin B5 0.274 Garden asparagus
Vitamin B6 0.091 0.07 Garden asparagus
Vitamin B12 0 0
Vitamin K 41.6 2.3 Garden asparagus
Folate 52 20 Garden asparagus
Trans Fat 0 0
Saturated Fat 0.04 0.019 Tomato juice
Monounsaturated Fat 0 0.005 Tomato juice
Polyunsaturated fat 0.05 0.027 Garden asparagus
Tryptophan 0.027 0.006 Garden asparagus
Threonine 0.084 0.026 Garden asparagus
Isoleucine 0.075 0.017 Garden asparagus
Leucine 0.128 0.024 Garden asparagus
Lysine 0.104 0.026 Garden asparagus
Methionine 0.031 0.005 Garden asparagus
Phenylalanine 0.075 0.026 Garden asparagus
Valine 0.115 0.017 Garden asparagus
Histidine 0.049 0.014 Garden asparagus
Fructose 1 1.33 Tomato juice

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. 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.