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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 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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 11% 8% 11% 21% 1% 5% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Contains more Potassium +17.3%
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%

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 A +10.2%
Contains more Vitamin C +144.6%
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%
Equal in Vitamin A - 756
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%
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 A +10.2%
Contains more Vitamin C +144.6%
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%
Equal in Vitamin A - 756

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato Garden asparagus
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
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

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. 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.