Asparagus vs. Tomato Sauce
Nutrition comparison of Asparagus and Tomato Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
asparagus
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in asparagus and tomato sauce:
- Both asparagus and tomato sauce are high in potassium.
- Asparagus has more lutein + zeaxanthin than tomato sauce, however, tomato sauce contains more lycopene than asparagus.
- Asparagus has more thiamin, riboflavin and folate.
- Asparagus is a great source of dietary fiber and iron.
USDA sources for nutritional information: Asparagus (Asparagus, raw) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus and tomato sauce contain similar amounts of calories - asparagus has 20 calories per 100 grams and tomato sauce has 24 calories.
For macronutrient ratios, asparagus is heavier in protein, lighter in carbs and lighter in fat compared to tomato sauce per calorie. Asparagus has a macronutrient ratio of 35:62:4 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Asparagus | Tomato Sauce | |
|---|---|---|
| Protein | 35% | 17% |
| Carbohydrates | 62% | 74% |
| Fat | 4% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus and tomato sauce contain similar amounts of carbs - asparagus has 3.9g of total carbs per 100 grams and tomato sauce has 5.3g of carbohydrates.
The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in tomato sauce comprise of 70% sugar and 30% dietary fiber.
dietary fiber
Asparagus is a great source of dietary fiber and it has 40% more dietary fiber than tomato sauce - asparagus has 2.1g of dietary fiber per 100 grams and tomato sauce has 1.5g of dietary fiber.
sugar
Asparagus and tomato sauce contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and tomato sauce has 3.6g of sugar.
Protein
protein
Asparagus and tomato sauce contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and tomato sauce has 1.2g of protein.
Fat
saturated fat
Both asparagus and tomato sauce are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and tomato sauce has 0.04g of saturated fat.
Vitamins
Vitamin C
Asparagus and tomato sauce contain similar amounts of Vitamin C - asparagus has 5.6mg of Vitamin C per 100 grams and tomato sauce has 7mg of Vitamin C.
Vitamin A
Asparagus and tomato sauce contain similar amounts of Vitamin A - asparagus has 38ug of Vitamin A per 100 grams and tomato sauce has 22ug of Vitamin A.
Vitamin E
Asparagus and tomato sauce contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and tomato sauce has 1.4mg of Vitamin E.
Vitamin K
Asparagus has 13 times more Vitamin K than tomato sauce - asparagus has 41.6ug of Vitamin K per 100 grams and tomato sauce has 2.8ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin, riboflavin and folate. Both asparagus and tomato sauce contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Asparagus | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.143 MG | 0.024 MG |
| Riboflavin | 0.141 MG | 0.065 MG |
| Niacin | 0.978 MG | 0.991 MG |
| Pantothenic acid | 0.274 MG | 0.309 MG |
| Vitamin B6 | 0.091 MG | 0.098 MG |
| Folate | 52 UG | 9 UG |
Minerals
calcium
Asparagus has 71% more calcium than tomato sauce - asparagus has 24mg of calcium per 100 grams and tomato sauce has 14mg of calcium.
iron
Asparagus is a great source of iron and it has 123% more iron than tomato sauce - asparagus has 2.1mg of iron per 100 grams and tomato sauce has 0.96mg of iron.
potassium
Both asparagus and tomato sauce are high in potassium. Tomato sauce has 47% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and tomato sauce has 297mg of potassium.
Antioxidants and Phytonutrients
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, asparagus has more lutein + zeaxanthin than tomato sauce per 100 grams, however, tomato sauce contains more lycopene than asparagus per 100 grams. Both asparagus and tomato sauce contain significant amounts of beta-carotene.
| Asparagus | Tomato Sauce | |
|---|---|---|
| beta-carotene | 449 UG | 259 UG |
| alpha-carotene | 9 UG | ~ |
| lutein + zeaxanthin | 710 UG | 24 UG |
| lycopene | ~ | 13895 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both asparagus and tomato sauce contain small amounts of alpha linoleic acid (ALA).
| Asparagus | Tomato Sauce | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.005 G |
| Total | 0.01 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, tomato sauce has more linoleic acid than asparagus per 100 grams.
| Asparagus | Tomato Sauce | |
|---|---|---|
| linoleic acid | 0.04 G | 0.115 G |
| Total | 0.04 G | 0.115 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Asparagus or Tomato Sauce .
Note: The specific food items compared are: Asparagus (Asparagus, raw) and Tomato Sauce (Tomato products, canned, sauce) .
Asparagus g
()
|
Daily Values (%) |
Tomato Sauce 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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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UG % | |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does asparagus or tomato sauce contain more calories in 100 grams?Asparagus and tomato sauce contain similar amounts of calories - asparagus has 20 calories in 100g and tomato sauce has 24 calories.
Is asparagus or tomato sauce better for protein?
Asparagus and tomato sauce contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and tomato sauce has 1.2g of protein.
Does asparagus or tomato sauce have more carbohydrates?
By weight, asparagus and tomato sauce contain similar amounts of carbs - asparagus has 3.9g of carbs for 100g and tomato sauce has 5.3g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in tomato sauce comprise of 70% sugar and 30% dietary fiber.
Does asparagus or tomato sauce contain more potassium?
Both asparagus and tomato sauce are high in potassium. Tomato sauce has 50% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and tomato sauce has 297mg of potassium.