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  6. Tomato sauce vs. Asparagus

Tomato sauce vs. Asparagus — In-Depth Nutrition Comparison

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How are tomato sauce and asparagus different?

  • Asparagus is higher than tomato sauce in vitamin K, iron, folate, vitamin B1, copper, vitamin A, and vitamin B2.
  • Asparagus covers your daily need for vitamin K, 32% more than tomato sauce.

Tomato sauce, canned, no salt added and Asparagus, raw types were used in this article.

Infographic

Tomato sauce vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
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%
Contains more PotassiumPotassium +47%
Contains more CalciumCalcium +71.4%
Contains more IronIron +122.9%
Contains more CopperCopper +64.3%
Contains more ZincZinc +145.5%
Contains more PhosphorusPhosphorus +92.6%
Contains less SodiumSodium -81.8%
Contains more ManganeseManganese +39.8%
Contains more SeleniumSelenium +283.3%
~equal in Magnesium ~14mg

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
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%
Contains more Vitamin CVitamin C +25%
Contains more Vitamin EVitamin E +27.4%
Contains more Vitamin B5Vitamin B5 +12.8%
Contains more Vitamin AVitamin A +72.7%
Contains more Vitamin B1Vitamin B1 +495.8%
Contains more Vitamin B2Vitamin B2 +116.9%
Contains more Vitamin KVitamin K +1385.7%
Contains more FolateFolate +477.8%
Contains more CholineCholine +61.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.978mg
~equal in Vitamin B6 ~0.091mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato sauce Asparagus DV% diff.
Vitamin K 2.8µg 41.6µg 32%
Iron 0.96mg 2.14mg 15%
Folate 9µg 52µg 11%
Vitamin B1 0.024mg 0.143mg 10%
Copper 0.115mg 0.189mg 8%
Vitamin B2 0.065mg 0.141mg 6%
Phosphorus 27mg 52mg 4%
Potassium 297mg 202mg 3%
Selenium 0.6µg 2.3µg 3%
Zinc 0.22mg 0.54mg 3%
Vitamin C 7mg 5.6mg 2%
Fiber 1.5g 2.1g 2%
Protein 1.2g 2.2g 2%
Vitamin A 22µg 38µg 2%
Vitamin E 1.44mg 1.13mg 2%
Manganese 0.113mg 0.158mg 2%
Choline 9.9mg 16mg 1%
Vitamin B6 0.098mg 0.091mg 1%
Vitamin B5 0.309mg 0.274mg 1%
Fructose 1.67g 1g 1%
Calcium 14mg 24mg 1%
Calories 24kcal 20kcal 0%
Fats 0.3g 0.12g 0%
Carbs 5.31g 3.88g 0%
Net carbs 3.81g 1.78g N/A
Magnesium 15mg 14mg 0%
Sugar 3.56g 1.88g N/A
Sodium 11mg 2mg 0%
Vitamin B3 0.991mg 0.978mg 0%
Saturated fat 0.041g 0.04g 0%
Monounsaturated fat 0.044g 0g 0%
Polyunsaturated fat 0.121g 0.05g 0%
Tryptophan 0.009mg 0.027mg 0%
Threonine 0.037mg 0.084mg 0%
Isoleucine 0.025mg 0.075mg 0%
Leucine 0.034mg 0.128mg 0%
Lysine 0.037mg 0.104mg 0%
Methionine 0.008mg 0.031mg 0%
Phenylalanine 0.036mg 0.075mg 0%
Valine 0.025mg 0.115mg 0%
Histidine 0.02mg 0.049mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 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 FatsFats +150%
Contains more CarbsCarbs +36.9%
Contains more OtherOther +229.3%
Contains more ProteinProtein +83.3%
~equal in Water ~93.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +142%
~equal in Saturated fat ~0.04g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 51% 47%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 1.82 g
Fructose: 1.67 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 GlucoseGlucose +180%
Contains more FructoseFructose +67%
Contains more SucroseSucrose +228.6%
~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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/nutrients
  2. 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.