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Asparagus vs. Tomato juice — In-Depth Nutrition Comparison

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What are the differences between asparagus and tomato juice?

  • Asparagus is higher in vitamin K, iron, copper, folate, fiber, vitamin A, and vitamin E, yet tomato juice is higher in vitamin C.
  • Tomato juice's daily need coverage for vitamin C is 72% more.
  • Asparagus has 18 times more vitamin K than tomato juice. While 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

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 19% 15% 14% 3% 8.1% 1.3% 8.9% 2.7%
Contains more MagnesiumMagnesium +27.3%
Contains more CalciumCalcium +140%
Contains more IronIron +448.7%
Contains more CopperCopper +350%
Contains more ZincZinc +390.9%
Contains more PhosphorusPhosphorus +173.7%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +132.4%
Contains more SeleniumSelenium +360%
~equal in Potassium ~217mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 234% 7.7% 6.4% 0% 25% 18% 13% 0% 16% 0% 5.8% 15% 3.7%
Contains more Vitamin AVitamin A +65.2%
Contains more Vitamin EVitamin E +253.1%
Contains more Vitamin B1Vitamin B1 +43%
Contains more Vitamin B2Vitamin B2 +80.8%
Contains more Vitamin B3Vitamin B3 +45.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +30%
Contains more Vitamin KVitamin K +1708.7%
Contains more FolateFolate +160%
Contains more CholineCholine +135.3%
Contains more Vitamin CVitamin C +1151.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Asparagus Tomato juice DV% diff.
Vitamin C 5.6mg 70.1mg 72%
Vitamin K 41.6µg 2.3µg 33%
Iron 2.14mg 0.39mg 22%
Copper 0.189mg 0.042mg 16%
Folate 52µg 20µg 8%
Fiber 2.1g 0.4g 7%
Vitamin B2 0.141mg 0.078mg 5%
Vitamin E 1.13mg 0.32mg 5%
Phosphorus 52mg 19mg 5%
Vitamin B5 0.274mg 5%
Manganese 0.158mg 0.068mg 4%
Zinc 0.54mg 0.11mg 4%
Vitamin B1 0.143mg 0.1mg 4%
Protein 2.2g 0.85g 3%
Selenium 2.3µg 0.5µg 3%
Vitamin B6 0.091mg 0.07mg 2%
Vitamin B3 0.978mg 0.673mg 2%
Vitamin A 38µg 23µg 2%
Choline 16mg 6.8mg 2%
Calcium 24mg 10mg 1%
Magnesium 14mg 11mg 1%
Calories 20kcal 17kcal 0%
Fats 0.12g 0.29g 0%
Carbs 3.88g 3.53g 0%
Net carbs 1.78g 3.13g N/A
Potassium 202mg 217mg 0%
Sugar 1.88g 2.58g N/A
Sodium 2mg 10mg 0%
Saturated fat 0.04g 0.019g 0%
Monounsaturated fat 0g 0.005g 0%
Polyunsaturated fat 0.05g 0.027g 0%
Tryptophan 0.027mg 0.006mg 0%
Threonine 0.084mg 0.026mg 0%
Isoleucine 0.075mg 0.017mg 0%
Leucine 0.128mg 0.024mg 0%
Lysine 0.104mg 0.026mg 0%
Methionine 0.031mg 0.005mg 0%
Phenylalanine 0.075mg 0.026mg 0%
Valine 0.115mg 0.017mg 0%
Histidine 0.049mg 0.014mg 0%
Fructose 1g 1.33g 0%
Omega-3 - ALA 0.005g N/A
Omega-6 - Linoleic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
4% 94%
Protein: 0.85 g
Fats: 0.29 g
Carbs: 3.53 g
Water: 94.24 g
Other: 1.09 g
Contains more ProteinProtein +158.8%
Contains more FatsFats +141.7%
Contains more OtherOther +87.9%
~equal in Carbs ~3.53g
~equal in Water ~94.24g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
37% 10% 53%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Poly. FatPolyunsaturated fat +85.2%
Contains less Sat. FatSaturated fat -52.5%
Contains more Mono. FatMonounsaturated fat +∞%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 SucroseSucrose +∞%
Contains more GlucoseGlucose +92.3%
Contains more FructoseFructose +33%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. 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.