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  6. Fennel vs. Yam

Fennel vs. Yam — In-Depth Nutrition Comparison

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How are Fennel and Yam different?

  • Fennel is higher in Vitamin K, however, Yam is richer in Vitamin B6, Copper, Manganese, Potassium, and Vitamin B1.
  • Daily need coverage for Vitamin K from Fennel is 50% higher.
  • Fennel contains 8 times more Sugar than Yam. While Fennel contains 3.93g of Sugar, Yam contains only 0.49g.

Fennel, bulb, raw and Yam, cooked, boiled, drained, or baked, without salt are the varieties used in this article.

Infographic

Fennel vs Yam 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
3
:
5
Yam
Yam
Contains more Calcium +250%
Contains more Iron +40.4%
Contains more Potassium +61.8%
Contains less Sodium -84.6%
Contains more Copper +130.3%
Contains more Manganese +94.2%
Equal in Magnesium - 18
Equal in Phosphorus - 49
Equal in Zinc - 0.2
Equal in Selenium - 0.7
Fennel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 13% 22% 37% 7% 6% 22% 25% 4%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Calcium +250%
Contains more Iron +40.4%
Contains more Potassium +61.8%
Contains less Sodium -84.6%
Contains more Copper +130.3%
Contains more Manganese +94.2%
Equal in Magnesium - 18
Equal in Phosphorus - 49
Equal in Zinc - 0.2
Equal in Selenium - 0.7

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
6
:
4
Yam
Yam
Contains more Vitamin A +689.3%
Contains more Vitamin E +70.6%
Contains more Vitamin B2 +14.3%
Contains more Vitamin B3 +15.9%
Contains more Folate +68.8%
Contains more Vitamin K +2630.4%
Contains more Vitamin B1 +850%
Contains more Vitamin B5 +34.1%
Contains more Vitamin B6 +385.1%
Equal in Vitamin C - 12.1
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%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Contains more Vitamin A +689.3%
Contains more Vitamin E +70.6%
Contains more Vitamin B2 +14.3%
Contains more Vitamin B3 +15.9%
Contains more Folate +68.8%
Contains more Vitamin K +2630.4%
Contains more Vitamin B1 +850%
Contains more Vitamin B5 +34.1%
Contains more Vitamin B6 +385.1%
Equal in Vitamin C - 12.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fennel
Fennel
3
:
2
Yam
Yam
Contains more Fats +42.9%
Contains more Water +28.6%
Contains more Other +38.2%
Contains more Protein +20.2%
Contains more Carbs +276.4%
Fennel
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Fats +42.9%
Contains more Water +28.6%
Contains more Other +38.2%
Contains more Protein +20.2%
Contains more Carbs +276.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fennel
Fennel
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +1260%
Contains more Polyunsaturated fat +181.7%
Contains less Saturated Fat -67.8%
Fennel
28% 21% 52%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.068 g
Polyunsaturated fat: 0.169 g
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +1260%
Contains more Polyunsaturated fat +181.7%
Contains less Saturated Fat -67.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fennel Yam Opinion
Net carbs 4.2g 23.58g Yam
Protein 1.24g 1.49g Yam
Fats 0.2g 0.14g Fennel
Carbs 7.3g 27.48g Yam
Calories 31kcal 116kcal Yam
Sugar 3.93g 0.49g Yam
Fiber 3.1g 3.9g Yam
Calcium 49mg 14mg Fennel
Iron 0.73mg 0.52mg Fennel
Magnesium 17mg 18mg Yam
Phosphorus 50mg 49mg Fennel
Potassium 414mg 670mg Yam
Sodium 52mg 8mg Yam
Zinc 0.2mg 0.2mg
Copper 0.066mg 0.152mg Yam
Manganese 0.191mg 0.371mg Yam
Selenium 0.7µg 0.7µg
Vitamin A 963IU 122IU Fennel
Vitamin A RAE 48µg 6µg Fennel
Vitamin E 0.58mg 0.34mg Fennel
Vitamin C 12mg 12.1mg Yam
Vitamin B1 0.01mg 0.095mg Yam
Vitamin B2 0.032mg 0.028mg Fennel
Vitamin B3 0.64mg 0.552mg Fennel
Vitamin B5 0.232mg 0.311mg Yam
Vitamin B6 0.047mg 0.228mg Yam
Folate 27µg 16µg Fennel
Vitamin K 62.8µg 2.3µg Fennel
Tryptophan 0.012mg Yam
Threonine 0.052mg Yam
Isoleucine 0.05mg Yam
Leucine 0.094mg Yam
Lysine 0.058mg Yam
Methionine 0.02mg Yam
Phenylalanine 0.069mg Yam
Valine 0.06mg Yam
Histidine 0.033mg Yam
Saturated Fat 0.09g 0.029g Yam
Monounsaturated Fat 0.068g 0.005g Fennel
Polyunsaturated fat 0.169g 0.06g Fennel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fennel Yam
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
15%
Yam
Minerals Daily Need Coverage Score
18%
Fennel
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 3.44g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 44mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.061g)
Which food is lower in glycemic index?
Fennel
Fennel is lower in glycemic index (difference - 6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)
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.
Which food is richer in vitamins?
?
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.