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  6. Fennel vs. Garden asparagus

Fennel vs. Garden asparagus — In-Depth Nutrition Comparison

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How are Fennel and Garden asparagus different?

  • Fennel is richer in Vitamin K, Vitamin C, and Potassium, while Garden asparagus is higher in Iron, Copper, Vitamin B1, Vitamin B2, and Folate.
  • Fennel covers your daily need of Vitamin K 18% more than Garden asparagus.
  • Fennel contains 2 times more Vitamin C than Garden asparagus. Fennel contains 12mg of Vitamin C, while Garden asparagus contains 5.6mg.

Fennel, bulb, raw and Asparagus, raw types were used in this article.

Infographic

Fennel vs Garden asparagus infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Fennel
Fennel
4
:
6
Garden asparagus
Garden asparagus
Contains more Calcium +104.2%
Contains more Magnesium +21.4%
Contains more Potassium +105%
Contains more Manganese +20.9%
Contains more Iron +193.2%
Contains less Sodium -96.2%
Contains more Zinc +170%
Contains more Copper +186.4%
Contains more Selenium +228.6%
Equal in Phosphorus - 52
Fennel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 13% 22% 37% 7% 6% 22% 25% 4%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Calcium +104.2%
Contains more Magnesium +21.4%
Contains more Potassium +105%
Contains more Manganese +20.9%
Contains more Iron +193.2%
Contains less Sodium -96.2%
Contains more Zinc +170%
Contains more Copper +186.4%
Contains more Selenium +228.6%
Equal in Phosphorus - 52

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Fennel
Fennel
3
:
7
Garden asparagus
Garden asparagus
Contains more Vitamin A +27.4%
Contains more Vitamin C +114.3%
Contains more Vitamin K +51%
Contains more Vitamin E +94.8%
Contains more Vitamin B1 +1330%
Contains more Vitamin B2 +340.6%
Contains more Vitamin B3 +52.8%
Contains more Vitamin B5 +18.1%
Contains more Vitamin B6 +93.6%
Contains more Folate +92.6%
Fennel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 58% 12% 0% 40% 3% 8% 12% 14% 11% 21% 0% 157%
Garden asparagus
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 +27.4%
Contains more Vitamin C +114.3%
Contains more Vitamin K +51%
Contains more Vitamin E +94.8%
Contains more Vitamin B1 +1330%
Contains more Vitamin B2 +340.6%
Contains more Vitamin B3 +52.8%
Contains more Vitamin B5 +18.1%
Contains more Vitamin B6 +93.6%
Contains more Folate +92.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fennel
Fennel
3
:
2
Garden asparagus
Garden asparagus
Contains more Fats +66.7%
Contains more Carbs +88.1%
Contains more Other +81%
Contains more Protein +77.4%
Equal in Water - 93.22
Fennel
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Fats +66.7%
Contains more Carbs +88.1%
Contains more Other +81%
Contains more Protein +77.4%
Equal in Water - 93.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fennel
Fennel
2
:
1
Garden asparagus
Garden asparagus
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +238%
Contains less Saturated Fat -55.6%
Fennel
28% 21% 52%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.068 g
Polyunsaturated fat: 0.169 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +238%
Contains less Saturated Fat -55.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fennel Garden asparagus
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Fennel Garden asparagus Opinion
Net carbs 4.2g 1.78g Fennel
Protein 1.24g 2.2g Garden asparagus
Fats 0.2g 0.12g Fennel
Carbs 7.3g 3.88g Fennel
Calories 31kcal 20kcal Fennel
Fructose 1g Garden asparagus
Sugar 3.93g 1.88g Garden asparagus
Fiber 3.1g 2.1g Fennel
Calcium 49mg 24mg Fennel
Iron 0.73mg 2.14mg Garden asparagus
Magnesium 17mg 14mg Fennel
Phosphorus 50mg 52mg Garden asparagus
Potassium 414mg 202mg Fennel
Sodium 52mg 2mg Garden asparagus
Zinc 0.2mg 0.54mg Garden asparagus
Copper 0.066mg 0.189mg Garden asparagus
Manganese 0.191mg 0.158mg Fennel
Selenium 0.7µg 2.3µg Garden asparagus
Vitamin A 963IU 756IU Fennel
Vitamin A RAE 48µg 38µg Fennel
Vitamin E 0.58mg 1.13mg Garden asparagus
Vitamin C 12mg 5.6mg Fennel
Vitamin B1 0.01mg 0.143mg Garden asparagus
Vitamin B2 0.032mg 0.141mg Garden asparagus
Vitamin B3 0.64mg 0.978mg Garden asparagus
Vitamin B5 0.232mg 0.274mg Garden asparagus
Vitamin B6 0.047mg 0.091mg Garden asparagus
Folate 27µg 52µg Garden asparagus
Vitamin K 62.8µg 41.6µg Fennel
Tryptophan 0.027mg Garden asparagus
Threonine 0.084mg Garden asparagus
Isoleucine 0.075mg Garden asparagus
Leucine 0.128mg Garden asparagus
Lysine 0.104mg Garden asparagus
Methionine 0.031mg Garden asparagus
Phenylalanine 0.075mg Garden asparagus
Valine 0.115mg Garden asparagus
Histidine 0.049mg Garden asparagus
Saturated Fat 0.09g 0.04g Garden asparagus
Monounsaturated Fat 0.068g 0g Fennel
Polyunsaturated fat 0.169g 0.05g Fennel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fennel Garden asparagus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
28%
Fennel
29%
Garden asparagus
Minerals Daily Need Coverage Score
18%
Fennel
25%
Garden asparagus

Comparison summary

Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 50mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.05g)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 13)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food is cheaper?
Fennel
Fennel is cheaper (difference - $3.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/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.