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Garden asparagus vs Tomato - In-Depth Nutrition Comparison

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Significant differences between Garden asparagus and Tomato

  • Garden asparagus has more Vitamin K, Iron, Copper, Vitamin B2, Folate, and Vitamin B1, however Tomato is richer in Vitamin C.
  • Garden asparagus covers your daily Vitamin K needs 28% more than Tomato.
  • Tomato has 8 times less Iron than Garden asparagus. Garden asparagus has 2.14mg of Iron, while Tomato has 0.27mg.

Specific food types used in this comparison are Asparagus, raw and Tomatoes, red, ripe, raw, year round average.

Infographic

Garden asparagus vs Tomato 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" 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 +692.6%
Contains more Magnesium +27.3%
Contains more Phosphorus +116.7%
Contains less Sodium -60%
Contains more Zinc +217.6%
Contains more Copper +220.3%
Contains more Potassium +17.3%
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% 11% 8% 11% 21% 1% 5% 20%
Contains more Calcium +140%
Contains more Iron +692.6%
Contains more Magnesium +27.3%
Contains more Phosphorus +116.7%
Contains less Sodium -60%
Contains more Zinc +217.6%
Contains more Copper +220.3%
Contains more Potassium +17.3%

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
:
2
Tomato
Contains more Vitamin E +109.3%
Contains more Vitamin B1 +286.5%
Contains more Vitamin B2 +642.1%
Contains more Vitamin B3 +64.6%
Contains more Vitamin B5 +207.9%
Contains more Vitamin B6 +13.8%
Contains more Folate +246.7%
Contains more Vitamin K +426.6%
Contains more Vitamin A +10.2%
Contains more Vitamin C +144.6%
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 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
Contains more Vitamin E +109.3%
Contains more Vitamin B1 +286.5%
Contains more Vitamin B2 +642.1%
Contains more Vitamin B3 +64.6%
Contains more Vitamin B5 +207.9%
Contains more Vitamin B6 +13.8%
Contains more Folate +246.7%
Contains more Vitamin K +426.6%
Contains more Vitamin A +10.2%
Contains more Vitamin C +144.6%

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
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 Opinion
Net carbs 1.78g 2.69g Tomato
Protein 2.2g 0.88g Garden asparagus
Fats 0.12g 0.2g Tomato
Carbs 3.88g 3.89g Tomato
Calories 20kcal 18kcal Garden asparagus
Starch g 0g Tomato
Fructose 1g 1.37g Tomato
Sugar 1.88g 2.63g Garden asparagus
Fiber 2.1g 1.2g Garden asparagus
Calcium 24mg 10mg Garden asparagus
Iron 2.14mg 0.27mg Garden asparagus
Magnesium 14mg 11mg Garden asparagus
Phosphorus 52mg 24mg Garden asparagus
Potassium 202mg 237mg Tomato
Sodium 2mg 5mg Garden asparagus
Zinc 0.54mg 0.17mg Garden asparagus
Copper 0.189mg 0.059mg Garden asparagus
Vitamin A 756IU 833IU Tomato
Vitamin E 1.13mg 0.54mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.6mg 13.7mg Tomato
Vitamin B1 0.143mg 0.037mg Garden asparagus
Vitamin B2 0.141mg 0.019mg Garden asparagus
Vitamin B3 0.978mg 0.594mg Garden asparagus
Vitamin B5 0.274mg 0.089mg Garden asparagus
Vitamin B6 0.091mg 0.08mg Garden asparagus
Folate 52µg 15µg Garden asparagus
Vitamin B12 0µg 0µg
Vitamin K 41.6µg 7.9µg Garden asparagus
Tryptophan 0.027mg 0.006mg Garden asparagus
Threonine 0.084mg 0.027mg Garden asparagus
Isoleucine 0.075mg 0.018mg Garden asparagus
Leucine 0.128mg 0.025mg Garden asparagus
Lysine 0.104mg 0.027mg Garden asparagus
Methionine 0.031mg 0.006mg Garden asparagus
Phenylalanine 0.075mg 0.027mg Garden asparagus
Valine 0.115mg 0.018mg Garden asparagus
Histidine 0.049mg 0.014mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.04g 0.028g Tomato
Monounsaturated Fat 0g 0.031g Tomato
Polyunsaturated fat 0.05g 0.083g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Tomato
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
16
Tomato
Mineral Summary Score
27
Garden asparagus
10
Tomato

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

Comparison summary

Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 9)
Which food is cheaper?
Tomato
Tomato is cheaper (difference - $3.6)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 0.75g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 3mg)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.