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  6. Fennel vs. Yardlong bean (Asparagus bean) raw

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

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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
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
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

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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fennel
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
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

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.