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Garden asparagus vs Fennel - In-Depth Nutrition Comparison

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How are Garden asparagus and Fennel different?

  • Garden 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 of Vitamin K 18% more than Garden asparagus.
  • Garden asparagus contains 14 times more Vitamin B1 than Fennel. Garden asparagus contains 0.143mg of Vitamin B1, while Fennel contains 0.01mg.

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

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Garden 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Fennel
Contains more Iron +193.2%
Contains more Copper +186.4%
Contains more Zinc +170%
Contains less Sodium -96.2%
Contains more Calcium +104.2%
Contains more Potassium +105%
Contains more Magnesium +21.4%
Equal in Phosphorus - 50
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 37% 13% 22% 6% 22% 7%
Contains more Iron +193.2%
Contains more Copper +186.4%
Contains more Zinc +170%
Contains less Sodium -96.2%
Contains more Calcium +104.2%
Contains more Potassium +105%
Contains more Magnesium +21.4%
Equal in Phosphorus - 50

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
:
3
Fennel
Contains more Vitamin E +94.8%
Contains more Vitamin B1 +1330%
Contains more Vitamin B2 +340.6%
Contains more Vitamin B3 +52.8%
Contains more Vitamin B5 +18.1%
Contains more Vitamin B6 +93.6%
Contains more Folate +92.6%
Contains more Vitamin C +114.3%
Contains more Vitamin A +27.4%
Contains more Vitamin K +51%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 40% 58% 12% 0% 3% 8% 12% 14% 11% 0% 157% 21%
Contains more Vitamin E +94.8%
Contains more Vitamin B1 +1330%
Contains more Vitamin B2 +340.6%
Contains more Vitamin B3 +52.8%
Contains more Vitamin B5 +18.1%
Contains more Vitamin B6 +93.6%
Contains more Folate +92.6%
Contains more Vitamin C +114.3%
Contains more Vitamin A +27.4%
Contains more Vitamin K +51%

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
29
Garden asparagus
28
Fennel
Mineral Summary Score
27
Garden asparagus
18
Fennel

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
13%
Garden asparagus
7%
Fennel
Carbohydrates
4%
Garden asparagus
7%
Fennel
Fats
1%
Garden asparagus
1%
Fennel

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.
Garden asparagus Fennel
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Fennel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 50mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.05g)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 13)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food is cheaper?
Fennel
Fennel is cheaper (difference - $3.8)
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.

All nutrients comparison - raw data values

Nutrient Garden asparagus Fennel Opinion
Calories 20 31 Fennel
Protein 2.2 1.24 Garden asparagus
Fats 0.12 0.2 Fennel
Vitamin C 5.6 12 Fennel
Carbs 3.88 7.3 Fennel
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.73 Garden asparagus
Calcium 24 49 Fennel
Potassium 202 414 Fennel
Magnesium 14 17 Fennel
Sugar 1.88 3.93 Garden asparagus
Fiber 2.1 3.1 Fennel
Copper 0.189 0.066 Garden asparagus
Zinc 0.54 0.2 Garden asparagus
Starch
Phosphorus 52 50 Garden asparagus
Sodium 2 52 Garden asparagus
Vitamin A 756 963 Fennel
Vitamin E 1.13 0.58 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.143 0.01 Garden asparagus
Vitamin B2 0.141 0.032 Garden asparagus
Vitamin B3 0.978 0.64 Garden asparagus
Vitamin B5 0.274 0.232 Garden asparagus
Vitamin B6 0.091 0.047 Garden asparagus
Vitamin B12 0 0
Vitamin K 41.6 62.8 Fennel
Folate 52 27 Garden asparagus
Trans Fat 0 0
Saturated Fat 0.04 0.09 Garden asparagus
Monounsaturated Fat 0 0.068 Fennel
Polyunsaturated fat 0.05 0.169 Fennel
Tryptophan 0.027 Garden asparagus
Threonine 0.084 Garden asparagus
Isoleucine 0.075 Garden asparagus
Leucine 0.128 Garden asparagus
Lysine 0.104 Garden asparagus
Methionine 0.031 Garden asparagus
Phenylalanine 0.075 Garden asparagus
Valine 0.115 Garden asparagus
Histidine 0.049 Garden asparagus
Fructose 1 Garden asparagus

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. Garden 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.