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  6. Asparagus vs. Tomatillo

Asparagus vs. Tomatillo — In-Depth Nutrition Comparison

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A recap on the differences between asparagus and tomatillos

  • Asparagus has more vitamin K, iron, copper, folate, vitamin B1, and vitamin B2; however, tomatillos are higher in manganese, vitamin C, and vitamin B3.
  • Tomatillos cover your daily manganese needs 6645% more than asparagus.
  • Tomatillos contain 7 times less folate than asparagus. Asparagus contains 52µg of folate, while tomatillos contain 7µg.

Food varieties used in this article are Asparagus, raw and Tomatillos, raw.

Infographic

Asparagus vs Tomatillo infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 2.1% 24% 23% 26% 6% 17% 0.13% 19957% 2.7%
Contains more CalciumCalcium +242.9%
Contains more IronIron +245.2%
Contains more CopperCopper +139.2%
Contains more ZincZinc +145.5%
Contains more PhosphorusPhosphorus +33.3%
Contains more SeleniumSelenium +360%
Contains more MagnesiumMagnesium +42.9%
Contains more PotassiumPotassium +32.7%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +96735.4%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 19% 0% 13% 23% 36% 33% 18% 16% 21% 0% 104% 39%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 39% 0% 2% 7.6% 11% 8.1% 35% 9% 13% 0% 25% 5.3%
Contains more Vitamin AVitamin A +533.3%
Contains more Vitamin EVitamin E +197.4%
Contains more Vitamin B1Vitamin B1 +225%
Contains more Vitamin B2Vitamin B2 +302.9%
Contains more Vitamin B5Vitamin B5 +82.7%
Contains more Vitamin B6Vitamin B6 +62.5%
Contains more Vitamin KVitamin K +311.9%
Contains more FolateFolate +642.9%
Contains more Vitamin CVitamin C +108.9%
Contains more Vitamin B3Vitamin B3 +89.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Asparagus Tomatillo DV% diff.
Manganese 0.158mg 153mg 6645%
Vitamin K 41.6µg 10.1µg 26%
Iron 2.14mg 0.62mg 19%
Copper 0.189mg 0.079mg 12%
Folate 52µg 7µg 11%
Vitamin B1 0.143mg 0.044mg 8%
Vitamin B2 0.141mg 0.035mg 8%
Vitamin C 5.6mg 11.7mg 7%
Vitamin E 1.13mg 0.38mg 5%
Vitamin B3 0.978mg 1.85mg 5%
Vitamin A 38µg 6µg 4%
Zinc 0.54mg 0.22mg 3%
Selenium 2.3µg 0.5µg 3%
Vitamin B6 0.091mg 0.056mg 3%
Protein 2.2g 0.96g 2%
Calcium 24mg 7mg 2%
Potassium 202mg 268mg 2%
Phosphorus 52mg 39mg 2%
Vitamin B5 0.274mg 0.15mg 2%
Choline 16mg 7.6mg 2%
Polyunsaturated fat 0.05g 0.417g 2%
Calories 20kcal 32kcal 1%
Fats 0.12g 1.02g 1%
Carbs 3.88g 5.84g 1%
Magnesium 14mg 20mg 1%
Fiber 2.1g 1.9g 1%
Fructose 1g 1%
Protein per 100 calories 11g 3g N/A
Calories per 10 g protein 91kcal 333kcal N/A
Weight per 100 calories 500g 313g N/A
Net carbs 1.78g 3.94g N/A
Sugar 1.88g 3.93g N/A
Sodium 2mg 1mg 0%
Saturated fat 0.04g 0.139g 0%
Monounsaturated fat 0g 0.155g 0%
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.075mg 0%
Leucine 0.128mg 0%
Lysine 0.104mg 0%
Methionine 0.031mg 0%
Phenylalanine 0.075mg 0%
Valine 0.115mg 0%
Histidine 0.049mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
6% 92%
Protein: 0.96 g
Fats: 1.02 g
Carbs: 5.84 g
Water: 91.63 g
Other: 0.55 g
Contains more ProteinProtein +129.2%
Contains more FatsFats +750%
Contains more CarbsCarbs +50.5%
~equal in Water ~91.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
20% 22% 59%
Saturated fat: Sat. Fat 0.139 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.417 g
Contains less Sat. FatSaturated fat -71.2%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +734%

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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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Tomatillo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168566/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.