Asparagus vs. Tomato
Nutrition comparison of Asparagus and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
asparagus
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in asparagus and tomato:
- Both asparagus and tomato are high in potassium.
- Asparagus has more thiamin, riboflavin, pantothenic acid and folate.
- Asparagus is a great source of dietary fiber and iron.
- Tomato has more alpha-carotene and lycopene than asparagus, however, asparagus contains more lutein + zeaxanthin than tomato.
- Tomato is a great source of Vitamin C.
USDA sources for nutritional information: Asparagus (Asparagus, raw) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus and tomato contain similar amounts of calories - asparagus has 20 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, asparagus is heavier in protein, lighter in carbs and lighter in fat compared to tomato per calorie. Asparagus has a macronutrient ratio of 34:61:5 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Asparagus | Tomato | |
|---|---|---|
| Protein | 34% | 17% |
| Carbohydrates | 61% | 75% |
| Fat | 5% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both asparagus and tomato are low in carbohydrates - asparagus has 3.9g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in tomato comprise of 69% sugar and 31% dietary fiber.
dietary fiber
Asparagus is a great source of dietary fiber and it has 75% more dietary fiber than tomato - asparagus has 2.1g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Asparagus and tomato contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Asparagus and tomato contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both asparagus and tomato are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Tomato is a great source of Vitamin C and it has 145% more Vitamin C than asparagus - asparagus has 5.6mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Asparagus and tomato contain similar amounts of Vitamin A - asparagus has 38ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.
Vitamin E
Asparagus and tomato contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Asparagus has 427% more Vitamin K than tomato - asparagus has 41.6ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin, riboflavin, pantothenic acid and folate. Both asparagus and tomato contain significant amounts of niacin and Vitamin B6.
| Asparagus | Tomato | |
|---|---|---|
| Thiamin | 0.143 MG | 0.037 MG |
| Riboflavin | 0.141 MG | 0.019 MG |
| Niacin | 0.978 MG | 0.594 MG |
| Pantothenic acid | 0.274 MG | 0.089 MG |
| Vitamin B6 | 0.091 MG | 0.08 MG |
| Folate | 52 UG | 15 UG |
Minerals
calcium
Asparagus has 140% more calcium than tomato - asparagus has 24mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Asparagus is a great source of iron and it has 693% more iron than tomato - asparagus has 2.1mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both asparagus and tomato are high in potassium. Asparagus is very similar to asparagus for potassium - asparagus has 202mg of potassium per 100 grams and tomato has 237mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
| Asparagus | Tomato | |
|---|---|---|
| isorhamnetin | 5.7 mg | ~ |
| kaempferol | 1.39 mg | 0.09 mg |
| Quercetin | 13.98 mg | 0.58 mg |
| myricetin | ~ | 0.13 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, tomato has more alpha-carotene and lycopene than asparagus per 100 grams, however, asparagus contains more lutein + zeaxanthin than tomato per 100 grams. Both asparagus and tomato contain significant amounts of beta-carotene.
| Asparagus | Tomato | |
|---|---|---|
| beta-carotene | 449 UG | 449 UG |
| alpha-carotene | 9 UG | 101 UG |
| lutein + zeaxanthin | 710 UG | 123 UG |
| lycopene | ~ | 2573 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both asparagus and tomato contain small amounts of alpha linoleic acid (ALA).
| Asparagus | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.003 G |
| Total | 0.01 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, both asparagus and tomato contain significant amounts of linoleic acid.
| Asparagus | Tomato | |
|---|---|---|
| linoleic acid | 0.04 G | 0.08 G |
| Total | 0.04 G | 0.08 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Asparagus g
()
|
Daily Values (%) |
Tomato g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does asparagus or tomato contain more calories in 100 grams?Asparagus and tomato contain similar amounts of calories - asparagus has 20 calories in 100g and tomato has 18 calories.
Is asparagus or tomato better for protein?
Asparagus and tomato contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and tomato has 0.88g of protein.
Does asparagus or tomato have more carbohydrates?
By weight, both asparagus and tomato are low in carbohydrates - asparagus has 3.9g of carbs for 100g and tomato has 3.9g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in tomato comprise of 70% sugar and 30% dietary fiber.
Does asparagus or tomato contain more potassium?
Both asparagus and tomato are high in potassium. Asparagus is very similar to asparagus for potassium - asparagus has 202mg of potassium in 100 grams and tomato has 237mg of potassium.