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Fennel vs Yam - In-Depth Nutrition Comparison

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How are Fennel and Yam different?

  • Fennel is richer in Vitamin K, while Yam is higher in Vitamin B6, Copper, Potassium, Manganese, Vitamin B1, and Vitamin C.
  • Fennel covers your daily need of Vitamin K 50% more than Yam.
  • Fennel contains 8 times more Sugar than Yam. Fennel contains 3.93g of Sugar, while Yam contains 0.5g.

Fennel, bulb, raw and Yam, raw types were 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Fennel
2
:
6
Yam
Contains more Calcium +188.2%
Contains more Iron +35.2%
Contains more Magnesium +23.5%
Contains more Potassium +97.1%
Contains less Sodium -82.7%
Contains more Zinc +20%
Contains more Copper +169.7%
Equal in Phosphorus - 55
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 13% 22% 37% 7% 6% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Contains more Calcium +188.2%
Contains more Iron +35.2%
Contains more Magnesium +23.5%
Contains more Potassium +97.1%
Contains less Sodium -82.7%
Contains more Zinc +20%
Contains more Copper +169.7%
Equal in Phosphorus - 55

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
5
:
4
Yam
Contains more Vitamin A +597.8%
Contains more Vitamin E +65.7%
Contains more Vitamin B3 +15.9%
Contains more Folate +17.4%
Contains more Vitamin K +2630.4%
Contains more Vitamin C +42.5%
Contains more Vitamin B1 +1020%
Contains more Vitamin B5 +35.3%
Contains more Vitamin B6 +523.4%
Equal in Vitamin B2 - 0.032
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 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin A +597.8%
Contains more Vitamin E +65.7%
Contains more Vitamin B3 +15.9%
Contains more Folate +17.4%
Contains more Vitamin K +2630.4%
Contains more Vitamin C +42.5%
Contains more Vitamin B1 +1020%
Contains more Vitamin B5 +35.3%
Contains more Vitamin B6 +523.4%
Equal in Vitamin B2 - 0.032

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 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 23.78g Yam
Protein 1.24g 1.53g Yam
Fats 0.2g 0.17g Fennel
Carbs 7.3g 27.88g Yam
Calories 31kcal 118kcal Yam
Starch g g
Fructose g g
Sugar 3.93g 0.5g Yam
Fiber 3.1g 4.1g Yam
Calcium 49mg 17mg Fennel
Iron 0.73mg 0.54mg Fennel
Magnesium 17mg 21mg Yam
Phosphorus 50mg 55mg Yam
Potassium 414mg 816mg Yam
Sodium 52mg 9mg Yam
Zinc 0.2mg 0.24mg Yam
Copper 0.066mg 0.178mg Yam
Vitamin A 963IU 138IU Fennel
Vitamin E 0.58mg 0.35mg Fennel
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 12mg 17.1mg Yam
Vitamin B1 0.01mg 0.112mg Yam
Vitamin B2 0.032mg 0.032mg
Vitamin B3 0.64mg 0.552mg Fennel
Vitamin B5 0.232mg 0.314mg Yam
Vitamin B6 0.047mg 0.293mg Yam
Folate 27µg 23µg Fennel
Vitamin B12 0µg 0µg
Vitamin K 62.8µg 2.3µg Fennel
Tryptophan mg 0.012mg Yam
Threonine mg 0.054mg Yam
Isoleucine mg 0.052mg Yam
Leucine mg 0.096mg Yam
Lysine mg 0.059mg Yam
Methionine mg 0.021mg Yam
Phenylalanine mg 0.071mg Yam
Valine mg 0.062mg Yam
Histidine mg 0.034mg Yam
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.09g 0.037g Yam
Monounsaturated Fat 0.068g 0.006g Fennel
Polyunsaturated fat 0.169g 0.076g 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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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
19
Yam
Mineral Summary Score
18
Fennel
25
Yam

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
9%
Yam
Carbohydrates
7%
Fennel
28%
Yam
Fats
1%
Fennel
1%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (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?
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

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.