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

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What are the differences between Tomato juice and Garden asparagus?

  • Tomato juice is higher in Vitamin C, yet Garden asparagus is higher in Vitamin K, Iron, Copper, Folate, Fiber, and Vitamin E .
  • Tomato juice's daily need coverage for Vitamin C is 72% more.

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

Infographic

Tomato juice vs Garden asparagus 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.
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 - 202
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 8% 9% 20% 2% 3% 14% 9% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
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 - 202

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.
:
Contains more Vitamin C +1151.8%
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%
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%
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%
Contains more Vitamin C +1151.8%
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%

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +92.3%
Contains more Fructose +33%
Contains more Sucrose +∞%
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
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
Contains more Glucose +92.3%
Contains more Fructose +33%
Contains more Sucrose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tomato juice Garden asparagus
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 Tomato juice Garden asparagus Opinion
Net carbs 3.13g 1.78g Tomato juice
Protein 0.85g 2.2g Garden asparagus
Fats 0.29g 0.12g Tomato juice
Carbs 3.53g 3.88g Garden asparagus
Calories 17kcal 20kcal Garden asparagus
Fructose 1.33g 1g Tomato juice
Sugar 2.58g 1.88g Garden asparagus
Fiber 0.4g 2.1g Garden asparagus
Calcium 10mg 24mg Garden asparagus
Iron 0.39mg 2.14mg Garden asparagus
Magnesium 11mg 14mg Garden asparagus
Phosphorus 19mg 52mg Garden asparagus
Potassium 217mg 202mg Tomato juice
Sodium 10mg 2mg Garden asparagus
Zinc 0.11mg 0.54mg Garden asparagus
Copper 0.042mg 0.189mg Garden asparagus
Manganese 0.068mg 0.158mg Garden asparagus
Selenium 0.5µg 2.3µg Garden asparagus
Vitamin A 450IU 756IU Garden asparagus
Vitamin A RAE 23µg 38µg Garden asparagus
Vitamin E 0.32mg 1.13mg Garden asparagus
Vitamin C 70.1mg 5.6mg Tomato juice
Vitamin B1 0.1mg 0.143mg Garden asparagus
Vitamin B2 0.078mg 0.141mg Garden asparagus
Vitamin B3 0.673mg 0.978mg Garden asparagus
Vitamin B5 0.274mg Garden asparagus
Vitamin B6 0.07mg 0.091mg Garden asparagus
Folate 20µg 52µg Garden asparagus
Vitamin K 2.3µg 41.6µg Garden asparagus
Tryptophan 0.006mg 0.027mg Garden asparagus
Threonine 0.026mg 0.084mg Garden asparagus
Isoleucine 0.017mg 0.075mg Garden asparagus
Leucine 0.024mg 0.128mg Garden asparagus
Lysine 0.026mg 0.104mg Garden asparagus
Methionine 0.005mg 0.031mg Garden asparagus
Phenylalanine 0.026mg 0.075mg Garden asparagus
Valine 0.017mg 0.115mg Garden asparagus
Histidine 0.014mg 0.049mg Garden asparagus
Saturated Fat 0.019g 0.04g Tomato juice
Monounsaturated Fat 0.005g 0g Tomato juice
Polyunsaturated fat 0.027g 0.05g 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
Tomato juice Garden asparagus
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
30%
Tomato juice
29%
Garden asparagus
Minerals Daily Need Coverage Score
8%
Tomato juice
25%
Garden asparagus

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. Tomato juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170545/nutrients
  2. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.