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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.

Infographic

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 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%
Equal in Potassium - 217
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% 15% 8% 9% 20% 2% 3% 14%
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%
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 Folate +160%
Contains more Vitamin K +1708.7%
Contains more Vitamin C +1151.8%
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 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%

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

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
Starch g g
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
Vitamin A 756IU 450IU Garden asparagus
Vitamin E 1.13mg 0.32mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 mg Garden asparagus
Vitamin B6 0.091mg 0.07mg Garden asparagus
Folate 52µg 20µg Garden asparagus
Vitamin B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.04g 0.019g Tomato juice
Monounsaturated Fat 0g 0.005g Tomato juice
Polyunsaturated fat 0.05g 0.027g Garden asparagus

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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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

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

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.