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Yam vs Fennel - In-Depth Nutrition Comparison

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How are Yam and Fennel different?

  • Yam is richer in Vitamin B6, Copper, Potassium, Manganese, Vitamin B1, and Vitamin C, while Fennel is higher in Vitamin K.
  • Fennel covers your daily need of Vitamin K 50% more than Yam.
  • Yam contains 11 times more Vitamin B1 than Fennel. Yam contains 0.112mg of Vitamin B1, while Fennel contains 0.01mg.
  • Yam is lower in Sugar.

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

Infographic

Yam 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
Yam
6
:
2
Fennel
Contains more Magnesium +23.5%
Contains more Potassium +97.1%
Contains less Sodium -82.7%
Contains more Zinc +20%
Contains more Copper +169.7%
Contains more Calcium +188.2%
Contains more Iron +35.2%
Equal in Phosphorus - 50
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 13% 22% 37% 7% 6% 22%
Contains more Magnesium +23.5%
Contains more Potassium +97.1%
Contains less Sodium -82.7%
Contains more Zinc +20%
Contains more Copper +169.7%
Contains more Calcium +188.2%
Contains more Iron +35.2%
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
Yam
4
:
5
Fennel
Contains more Vitamin C +42.5%
Contains more Vitamin B1 +1020%
Contains more Vitamin B5 +35.3%
Contains more Vitamin B6 +523.4%
Contains more Vitamin A +597.8%
Contains more Vitamin E +65.7%
Contains more Vitamin B3 +15.9%
Contains more Folate +17.4%
Contains more Vitamin K +2630.4%
Equal in Vitamin B2 - 0.032
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 58% 12% 0% 40% 3% 8% 12% 14% 11% 21% 0% 157%
Contains more Vitamin C +42.5%
Contains more Vitamin B1 +1020%
Contains more Vitamin B5 +35.3%
Contains more Vitamin B6 +523.4%
Contains more Vitamin A +597.8%
Contains more Vitamin E +65.7%
Contains more Vitamin B3 +15.9%
Contains more Folate +17.4%
Contains more Vitamin K +2630.4%
Equal in Vitamin B2 - 0.032

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

All nutrients comparison - raw data values

Nutrient Yam Fennel Opinion
Net carbs 23.78g 4.2g Yam
Protein 1.53g 1.24g Yam
Fats 0.17g 0.2g Fennel
Carbs 27.88g 7.3g Yam
Calories 118kcal 31kcal Yam
Starch g g
Fructose g g
Sugar 0.5g 3.93g Yam
Fiber 4.1g 3.1g Yam
Calcium 17mg 49mg Fennel
Iron 0.54mg 0.73mg Fennel
Magnesium 21mg 17mg Yam
Phosphorus 55mg 50mg Yam
Potassium 816mg 414mg Yam
Sodium 9mg 52mg Yam
Zinc 0.24mg 0.2mg Yam
Copper 0.178mg 0.066mg Yam
Vitamin A 138IU 963IU Fennel
Vitamin E 0.35mg 0.58mg Fennel
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17.1mg 12mg Yam
Vitamin B1 0.112mg 0.01mg Yam
Vitamin B2 0.032mg 0.032mg
Vitamin B3 0.552mg 0.64mg Fennel
Vitamin B5 0.314mg 0.232mg Yam
Vitamin B6 0.293mg 0.047mg Yam
Folate 23µg 27µg Fennel
Vitamin B12 0µg 0µg
Vitamin K 2.3µg 62.8µg Fennel
Tryptophan 0.012mg mg Yam
Threonine 0.054mg mg Yam
Isoleucine 0.052mg mg Yam
Leucine 0.096mg mg Yam
Lysine 0.059mg mg Yam
Methionine 0.021mg mg Yam
Phenylalanine 0.071mg mg Yam
Valine 0.062mg mg Yam
Histidine 0.034mg mg Yam
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.037g 0.09g Yam
Monounsaturated Fat 0.006g 0.068g Fennel
Polyunsaturated fat 0.076g 0.169g Fennel

Which food is preferable for your diet?

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

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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
19
Yam
28
Fennel
Mineral Summary Score
25
Yam
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
9%
Yam
7%
Fennel
Carbohydrates
28%
Yam
7%
Fennel
Fats
1%
Yam
1%
Fennel

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 3.43g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 43mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.053g)
Which food is lower in glycemic index?
Fennel
Fennel is lower in glycemic index (difference - 6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)
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

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.