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.

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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.

Asparagus

Fennel

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.

Asparagus

Fennel

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 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			DV% diff.
Iron	2.14mg	0.73mg	18%
Vitamin K	41.6µg	62.8µg	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%
Potassium	202mg	414mg	6%
Folate	52µg	27µg	6%
Fiber	2.1g	3.1g	4%
Vitamin E	1.13mg	0.58mg	4%
Calcium	24mg	49mg	3%
Zinc	0.54mg	0.2mg	3%
Selenium	2.3µg	0.7µg	3%
Vitamin B6	0.091mg	0.047mg	3%
Protein	2.2g	1.24g	2%
Sodium	2mg	52mg	2%
Vitamin B3	0.978mg	0.64mg	2%
Calories	20kcal	31kcal	1%
Carbs	3.88g	7.3g	1%
Magnesium	14mg	17mg	1%
Vitamin A	38µg	48µg	1%
Manganese	0.158mg	0.191mg	1%
Vitamin B5	0.274mg	0.232mg	1%
Choline	16mg	13.2mg	1%
Polyunsaturated fat	0.05g	0.169g	1%
Fructose	1g		1%
Protein per 100 calories	11g	4g	N/A
Calories per 10 g protein	91kcal	250kcal	N/A
Weight per 100 calories	500g	323g	N/A
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%