Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Fennel vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

Compare

What are the main differences between fennel and yardlong bean (Asparagus bean) raw?

  • Fennel is richer in potassium, while yardlong bean (Asparagus bean) raw is higher in folate, vitamin B1, vitamin C, magnesium, and vitamin B2.
  • Yardlong bean (Asparagus bean) raw has 2 times less potassium than fennel. Fennel has 414mg of potassium, while yardlong bean (Asparagus bean) raw has 240mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index (86) than fennel (45).

We used Fennel, bulb, raw and Yardlong bean, raw types in this comparison.

Infographic

Fennel vs Yardlong bean (Asparagus bean) raw 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
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 15% 37% 27% 22% 5.5% 21% 6.8% 25% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more PotassiumPotassium +72.5%
Contains more IronIron +55.3%
Contains more CopperCopper +37.5%
Contains more MagnesiumMagnesium +158.8%
Contains more ZincZinc +85%
Contains more PhosphorusPhosphorus +18%
Contains less SodiumSodium -92.3%
Contains more SeleniumSelenium +114.3%
~equal in Calcium ~50mg
~equal in Manganese ~0.205mg

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
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 40% 16% 12% 0% 2.5% 7.4% 12% 14% 11% 0% 157% 20% 7.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin AVitamin A +11.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +56.1%
Contains more Vitamin B5Vitamin B5 +321.8%
Contains more Vitamin B6Vitamin B6 +95.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +56.7%
Contains more Vitamin B1Vitamin B1 +970%
Contains more Vitamin B2Vitamin B2 +243.8%
Contains more FolateFolate +129.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fennel
2
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more OtherOther +75%
Contains more ProteinProtein +125.8%
Contains more FatsFats +100%
Contains more CarbsCarbs +14.4%
~equal in Water ~87.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fennel
2
28% 21% 52%
Saturated fat: Sat. Fat 0.09 g
Monounsaturated fat: Mono. Fat 0.068 g
Polyunsaturated fat: Poly. Fat 0.169 g
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains less Sat. FatSaturated fat -14.3%
Contains more Mono. FatMonounsaturated fat +88.9%
~equal in Polyunsaturated fat ~0.169g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fennel Yardlong bean (Asparagus bean) raw
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Fennel Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin K 62.8µg 52%
Fiber 3.1g 12%
Folate 27µg 62µg 9%
Vitamin B1 0.01mg 0.107mg 8%
Vitamin C 12mg 18.8mg 8%
Vitamin B2 0.032mg 0.11mg 6%
Magnesium 17mg 44mg 6%
Potassium 414mg 240mg 5%
Vitamin B5 0.232mg 0.055mg 4%
Vitamin E 0.58mg 4%
Protein 1.24g 2.8g 3%
Iron 0.73mg 0.47mg 3%
Vitamin B6 0.047mg 0.024mg 2%
Copper 0.066mg 0.048mg 2%
Zinc 0.2mg 0.37mg 2%
Sodium 52mg 4mg 2%
Choline 13.2mg 2%
Vitamin B3 0.64mg 0.41mg 1%
Calories 31kcal 47kcal 1%
Selenium 0.7µg 1.5µg 1%
Manganese 0.191mg 0.205mg 1%
Vitamin A 48µg 43µg 1%
Phosphorus 50mg 59mg 1%
Fats 0.2g 0.4g 0%
Carbs 7.3g 8.35g 0%
Net carbs 4.2g 8.35g N/A
Calcium 49mg 50mg 0%
Sugar 3.93g N/A
Saturated fat 0.09g 0.105g 0%
Monounsaturated fat 0.068g 0.036g 0%
Polyunsaturated fat 0.169g 0.169g 0%
Tryptophan 0.032mg 0%
Threonine 0.104mg 0%
Isoleucine 0.15mg 0%
Leucine 0.2mg 0%
Lysine 0.184mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.154mg 0%
Valine 0.162mg 0%
Histidine 0.09mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fennel Yardlong bean (Asparagus bean) raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
23%
Fennel
15%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
18%
Fennel
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 3.93g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 48mg)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $0.2)
Which food is lower in Saturated fat?
Fennel
Fennel is lower in Saturated fat (difference - 0.015g)
Which food is lower in glycemic index?
Fennel
Fennel is lower in glycemic index (difference - 41)
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.
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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.