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Yam vs Fennel - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Yam
Yam contains less Sugars (difference - 3.43g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 43mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.053g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 8)
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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yam Fennel
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Yam Fennel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
16
Yam
33
Fennel
Mineral Summary Score
19
Yam
14
Fennel

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
6
:
2
Fennel
Contains more Potassium +97.1%
Contains more Magnesium +23.5%
Contains more Copper +169.7%
Contains more Zinc +20%
Contains less Sodium -82.7%
Contains more Iron +35.2%
Contains more Calcium +188.2%
Equal in Phosphorus - 50
Contains more Potassium +97.1%
Contains more Magnesium +23.5%
Contains more Copper +169.7%
Contains more Zinc +20%
Contains less Sodium -82.7%
Contains more Iron +35.2%
Contains more Calcium +188.2%
Equal in Phosphorus - 50

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
4
:
4
Fennel
Contains more Vitamin C +42.5%
Contains more Vitamin B1 +1020%
Contains more Vitamin B5 +35.3%
Contains more Vitamin B6 +523.4%
Contains more Vitamin A +597.8%
Contains more Vitamin E +65.7%
Contains more Vitamin B3 +15.9%
Contains more Vitamin K +2630.4%
Equal in Vitamin B2 - 0.032
Contains more Vitamin C +42.5%
Contains more Vitamin B1 +1020%
Contains more Vitamin B5 +35.3%
Contains more Vitamin B6 +523.4%
Contains more Vitamin A +597.8%
Contains more Vitamin E +65.7%
Contains more Vitamin B3 +15.9%
Contains more Vitamin K +2630.4%
Equal in Vitamin B2 - 0.032

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
9%
Yam
7%
Fennel
Carbohydrates
28%
Yam
7%
Fennel
Fats
1%
Yam
1%
Fennel

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Yam Fennel Opinion
Calories 118 31 Yam
Protein 1.53 1.24 Yam
Fats 0.17 0.2 Fennel
Vitamin C 17.1 12 Yam
Carbs 27.88 7.3 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 0.73 Fennel
Calcium 17 49 Fennel
Potassium 816 414 Yam
Magnesium 21 17 Yam
Sugars 0.5 3.93 Fennel
Fiber 4.1 3.1 Yam
Copper 0.178 0.066 Yam
Zinc 0.24 0.2 Yam
Starch
Phosphorus 55 50 Yam
Sodium 9 52 Yam
Vitamin A 138 963 Fennel
Vitamin E 0.35 0.58 Fennel
Vitamin D 0 0
Vitamin B1 0.112 0.01 Yam
Vitamin B2 0.032 0.032
Vitamin B3 0.552 0.64 Fennel
Vitamin B5 0.314 0.232 Yam
Vitamin B6 0.293 0.047 Yam
Vitamin B12 0 0
Vitamin K 2.3 62.8 Fennel
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.037 0.09 Yam
Monounsaturated Fat 0.006 0.068 Fennel
Polyunsaturated fat 0.076 0.169 Fennel
Tryptophan 0.012 Yam
Threonine 0.054 Yam
Isoleucine 0.052 Yam
Leucine 0.096 Yam
Lysine 0.059 Yam
Methionine 0.021 Yam
Phenylalanine 0.071 Yam
Valine 0.062 Yam
Histidine 0.034 Yam
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.