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Asparagus vs. Fennel — In-Depth Nutrition Comparison

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How are asparagus and fennel different?

  • Asparagus is richer in iron, copper, vitamin B1, vitamin B2, and folate, while fennel is higher in vitamin K, vitamin C, and potassium.
  • Fennel covers your daily need for vitamin K, 18% more than asparagus.
  • Asparagus contains 14 times more vitamin B1 than fennel. Asparagus contains 0.143mg of vitamin B1, while fennel contains 0.01mg.
  • Fennel has a higher glycemic index (45) than asparagus (32).

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

Infographic

Asparagus vs Fennel 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Fennel
4
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%
Contains more IronIron +193.2%
Contains more CopperCopper +186.4%
Contains more ZincZinc +170%
Contains less SodiumSodium -96.2%
Contains more SeleniumSelenium +228.6%
Contains more MagnesiumMagnesium +21.4%
Contains more CalciumCalcium +104.2%
Contains more PotassiumPotassium +105%
Contains more ManganeseManganese +20.9%
~equal in Phosphorus ~50mg

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.
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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Fennel
3
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%
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%
Contains more CholineCholine +21.2%
Contains more Vitamin CVitamin C +114.3%
Contains more Vitamin AVitamin A +26.3%
Contains more Vitamin KVitamin K +51%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Asparagus Fennel DV% diff.
Vitamin K 41.6µg 62.8µg 18%
Iron 2.14mg 0.73mg 18%
Copper 0.189mg 0.066mg 14%
Vitamin B1 0.143mg 0.01mg 11%
Vitamin B2 0.141mg 0.032mg 8%
Vitamin C 5.6mg 12mg 7%
Folate 52µg 27µg 6%
Potassium 202mg 414mg 6%
Fiber 2.1g 3.1g 4%
Vitamin E 1.13mg 0.58mg 4%
Zinc 0.54mg 0.2mg 3%
Vitamin B6 0.091mg 0.047mg 3%
Calcium 24mg 49mg 3%
Selenium 2.3µg 0.7µg 3%
Protein 2.2g 1.24g 2%
Sodium 2mg 52mg 2%
Vitamin B3 0.978mg 0.64mg 2%
Vitamin B5 0.274mg 0.232mg 1%
Choline 16mg 13.2mg 1%
Polyunsaturated fat 0.05g 0.169g 1%
Calories 20kcal 31kcal 1%
Manganese 0.158mg 0.191mg 1%
Carbs 3.88g 7.3g 1%
Vitamin A 38µg 48µg 1%
Fructose 1g 1%
Magnesium 14mg 17mg 1%
Fats 0.12g 0.2g 0%
Net carbs 1.78g 4.2g N/A
Sugar 1.88g 3.93g N/A
Phosphorus 52mg 50mg 0%
Saturated fat 0.04g 0.09g 0%
Monounsaturated fat 0g 0.068g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Fennel
3
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Contains more ProteinProtein +77.4%
Contains more FatsFats +66.7%
Contains more CarbsCarbs +88.1%
Contains more OtherOther +81%
~equal in Water ~90.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
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
Contains less Sat. FatSaturated fat -55.6%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +238%

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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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/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.