Fennel vs. Asparagus — In-Depth Nutrition Comparison

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How are fennel and asparagus different?

Fennel is richer in vitamin K, vitamin C, and potassium, while asparagus is higher in iron, copper, vitamin B1, vitamin B2, and folate.
Fennel covers your daily need for vitamin K, 18% more than asparagus.
Fennel contains 2 times more vitamin C than asparagus. Fennel contains 12mg of vitamin C, while asparagus contains 5.6mg.
Fennel has a higher glycemic index (45) than asparagus (32).

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

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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

Asparagus

Contains more MagnesiumMagnesium	+21.4%
Contains more CalciumCalcium	+104.2%
Contains more PotassiumPotassium	+105%
Contains more ManganeseManganese	+20.9%

Contains more IronIron	+193.2%
Contains more CopperCopper	+186.4%
Contains more ZincZinc	+170%
Contains less SodiumSodium	-96.2%
Contains more SeleniumSelenium	+228.6%

~equal in Phosphorus ~52mg

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

Asparagus

Contains more Vitamin CVitamin C	+114.3%
Contains more Vitamin AVitamin A	+26.3%
Contains more Vitamin KVitamin K	+51%

Contains more Vitamin EVitamin E	+94.8%
Contains more Vitamin B1Vitamin B1	+1330%
Contains more Vitamin B2Vitamin B2	+340.6%
Contains more Vitamin B3Vitamin B3	+52.8%
Contains more Vitamin B5Vitamin B5	+18.1%
Contains more Vitamin B6Vitamin B6	+93.6%
Contains more FolateFolate	+92.6%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	0.73mg	2.14mg	18%
Vitamin K	62.8µg	41.6µg	18%
Copper	0.066mg	0.189mg	14%
Vitamin B1	0.01mg	0.143mg	11%
Vitamin B2	0.032mg	0.141mg	8%
Vitamin C	12mg	5.6mg	7%
Potassium	414mg	202mg	6%
Folate	27µg	52µg	6%
Fiber	3.1g	2.1g	4%
Vitamin E	0.58mg	1.13mg	4%
Calcium	49mg	24mg	3%
Zinc	0.2mg	0.54mg	3%
Selenium	0.7µg	2.3µg	3%
Vitamin B6	0.047mg	0.091mg	3%
Protein	1.24g	2.2g	2%
Sodium	52mg	2mg	2%
Vitamin B3	0.64mg	0.978mg	2%
Calories	31kcal	20kcal	1%
Carbs	7.3g	3.88g	1%
Magnesium	17mg	14mg	1%
Vitamin A	48µg	38µg	1%
Manganese	0.191mg	0.158mg	1%
Vitamin B5	0.232mg	0.274mg	1%
Choline	13.2mg	16mg	1%
Polyunsaturated fat	0.169g	0.05g	1%
Fructose		1g	1%
Protein per 100 calories	4g	11g	N/A
Calories per 10 g protein	250kcal	91kcal	N/A
Weight per 100 calories	323g	500g	N/A
Fats	0.2g	0.12g	0%
Net carbs	4.2g	1.78g	N/A
Sugar	3.93g	1.88g	N/A
Phosphorus	50mg	52mg	0%
Saturated fat	0.09g	0.04g	0%
Monounsaturated fat	0.068g	0g	0%
Tryptophan		0.027mg	0%
Threonine		0.084mg	0%
Isoleucine		0.075mg	0%
Leucine		0.128mg	0%
Lysine		0.104mg	0%
Methionine		0.031mg	0%
Phenylalanine		0.075mg	0%
Valine		0.115mg	0%
Histidine		0.049mg	0%