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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +104.2%
Contains more Magnesium +21.4%
Contains more Potassium +105%
Contains more Iron +193.2%
Contains less Sodium -96.2%
Contains more Zinc +170%
Contains more Copper +186.4%
Equal in Phosphorus - 52
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 13% 22% 37% 7% 6% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Contains more Calcium +104.2%
Contains more Magnesium +21.4%
Contains more Potassium +105%
Contains more Iron +193.2%
Contains less Sodium -96.2%
Contains more Zinc +170%
Contains more Copper +186.4%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Fennel
3
:
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%
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%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g g
Fructose g 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
Vitamin A 963IU 756IU Fennel
Vitamin E 0.58mg 1.13mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 62.8µg 41.6µg Fennel
Tryptophan mg 0.027mg Garden asparagus
Threonine mg 0.084mg Garden asparagus
Isoleucine mg 0.075mg Garden asparagus
Leucine mg 0.128mg Garden asparagus
Lysine mg 0.104mg Garden asparagus
Methionine mg 0.031mg Garden asparagus
Phenylalanine mg 0.075mg Garden asparagus
Valine mg 0.115mg Garden asparagus
Histidine mg 0.049mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
28
Fennel
29
Garden asparagus
Mineral Summary Score
18
Fennel
27
Garden asparagus

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 food.
Protein
7%
Fennel
13%
Garden asparagus
Carbohydrates
7%
Fennel
4%
Garden asparagus
Fats
1%
Fennel
1%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.