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Tomato vs Garden asparagus - In-Depth Nutrition Comparison

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Significant differences between Tomato and Garden asparagus

  • Tomato has more Vitamin C, however Garden asparagus is richer in Vitamin K, Iron, Copper, Vitamin B2, Folate, and Vitamin B1.
  • Garden asparagus covers your daily Vitamin K needs 28% more than Tomato.
  • Garden asparagus has 2 times less Vitamin C than Tomato. Tomato has 13.7mg of Vitamin C, while Garden asparagus has 5.6mg.

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

Infographic

Tomato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +17.3%
Contains more Iron +692.6%
Contains more Calcium +140%
Contains more Magnesium +27.3%
Contains more Copper +220.3%
Contains more Zinc +217.6%
Contains more Phosphorus +116.7%
Contains less Sodium -60%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 3% 21% 8% 20% 5% 11% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Contains more Potassium +17.3%
Contains more Iron +692.6%
Contains more Calcium +140%
Contains more Magnesium +27.3%
Contains more Copper +220.3%
Contains more Zinc +217.6%
Contains more Phosphorus +116.7%
Contains less Sodium -60%

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
Tomato
2
:
Contains more Vitamin C +144.6%
Contains more Vitamin A +10.2%
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 Vitamin K +426.6%
Contains more Folate +246.7%
Equal in Vitamin A - 756
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 46% 50% 11% 0% 10% 5% 12% 6% 19% 0% 20% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
Contains more Vitamin C +144.6%
Contains more Vitamin A +10.2%
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 Vitamin K +426.6%
Contains more Folate +246.7%
Equal in Vitamin A - 756

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
16
Tomato
29
Garden asparagus
Mineral Summary Score
10
Tomato
27
Garden asparagus

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
5%
Tomato
13%
Garden asparagus
Carbohydrates
4%
Tomato
4%
Garden asparagus
Fats
1%
Tomato
1%
Garden asparagus

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.
Tomato Garden asparagus
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato Garden asparagus
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.012g)
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 lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 6)
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)

All nutrients comparison - raw data values

Nutrient Tomato Garden asparagus Opinion
Calories 18 20 Garden asparagus
Protein 0.88 2.2 Garden asparagus
Fats 0.2 0.12 Tomato
Vitamin C 13.7 5.6 Tomato
Net carbs 2.690000057220459 1.7799999713897705 Tomato
Carbs 3.89 3.88 Tomato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.27 2.14 Garden asparagus
Calcium 10 24 Garden asparagus
Potassium 237 202 Tomato
Magnesium 11 14 Garden asparagus
Sugar 2.63 1.88 Garden asparagus
Fiber 1.2 2.1 Garden asparagus
Copper 0.059 0.189 Garden asparagus
Zinc 0.17 0.54 Garden asparagus
Starch 0 Tomato
Phosphorus 24 52 Garden asparagus
Sodium 5 2 Garden asparagus
Vitamin A 833 756 Tomato
Vitamin E 0.54 1.13 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.037 0.143 Garden asparagus
Vitamin B2 0.019 0.141 Garden asparagus
Vitamin B3 0.594 0.978 Garden asparagus
Vitamin B5 0.089 0.274 Garden asparagus
Vitamin B6 0.08 0.091 Garden asparagus
Vitamin B12 0 0
Vitamin K 7.9 41.6 Garden asparagus
Folate 15 52 Garden asparagus
Trans Fat 0 0
Saturated Fat 0.028 0.04 Tomato
Monounsaturated Fat 0.031 0 Tomato
Polyunsaturated fat 0.083 0.05 Tomato
Tryptophan 0.006 0.027 Garden asparagus
Threonine 0.027 0.084 Garden asparagus
Isoleucine 0.018 0.075 Garden asparagus
Leucine 0.025 0.128 Garden asparagus
Lysine 0.027 0.104 Garden asparagus
Methionine 0.006 0.031 Garden asparagus
Phenylalanine 0.027 0.075 Garden asparagus
Valine 0.018 0.115 Garden asparagus
Histidine 0.014 0.049 Garden asparagus
Fructose 1.37 1 Tomato

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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.