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  6. Yam vs. Fennel

Yam vs. Fennel — In-Depth Nutrition Comparison

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How are yam and fennel different?

  • Yam is higher in vitamin B6, copper, manganese, potassium, and vitamin B1; however, fennel is richer in vitamin K and vitamin A.
  • Daily need coverage for vitamin K for fennel is 50% higher.
  • Yam contains 10 times more vitamin B1 than fennel. While yam contains 0.095mg of vitamin B1, fennel contains only 0.01mg.
  • Yam has less sugar.

Yam, cooked, boiled, drained, or baked, without salt and Fennel, bulb, raw are the varieties used in this article.

Infographic

Yam vs Fennel 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.
Yam
Yam
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Fennel
Fennel
2
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 PotassiumPotassium +61.8%
Contains more CopperCopper +130.3%
Contains less SodiumSodium -84.6%
Contains more ManganeseManganese +94.2%
Contains more CalciumCalcium +250%
Contains more IronIron +40.4%
~equal in Magnesium ~17mg
~equal in Zinc ~0.2mg
~equal in Phosphorus ~50mg
~equal in Selenium ~0.7µg

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.
Yam
Yam
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
Fennel
Fennel
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 16% 12% 2.5% 7.4% 12% 14% 11% 0% 157% 20%
Contains more Vitamin B1Vitamin B1 +850%
Contains more Vitamin B5Vitamin B5 +34.1%
Contains more Vitamin B6Vitamin B6 +385.1%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin EVitamin E +70.6%
Contains more Vitamin B2Vitamin B2 +14.3%
Contains more Vitamin B3Vitamin B3 +15.9%
Contains more Vitamin KVitamin K +2630.4%
Contains more FolateFolate +68.8%
~equal in Vitamin C ~12mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Fennel DV% diff.
Vitamin K 2.3µg 62.8µg 50%
Vitamin B6 0.228mg 0.047mg 14%
Copper 0.152mg 0.066mg 10%
Potassium 670mg 414mg 8%
Manganese 0.371mg 0.191mg 8%
Carbs 27.48g 7.3g 7%
Vitamin B1 0.095mg 0.01mg 7%
Vitamin A 6µg 48µg 5%
Calories 116kcal 31kcal 4%
Calcium 14mg 49mg 4%
Iron 0.52mg 0.73mg 3%
Fiber 3.9g 3.1g 3%
Folate 16µg 27µg 3%
Sodium 8mg 52mg 2%
Vitamin E 0.34mg 0.58mg 2%
Vitamin B5 0.311mg 0.232mg 2%
Protein 1.49g 1.24g 1%
Vitamin B3 0.552mg 0.64mg 1%
Choline 16.2mg 13.2mg 1%
Polyunsaturated fat 0.06g 0.169g 1%
Protein per 100 calories 1.3g 4g N/A
Calories per 10 g protein 779kcal 250kcal N/A
Weight per 100 calories 86g 323g N/A
Fats 0.14g 0.2g 0%
Vitamin C 12.1mg 12mg 0%
Net carbs 23.58g 4.2g N/A
Magnesium 18mg 17mg 0%
Sugar 0.49g 3.93g N/A
Zinc 0.2mg 0.2mg 0%
Phosphorus 49mg 50mg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B2 0.028mg 0.032mg 0%
Saturated fat 0.029g 0.09g 0%
Monounsaturated fat 0.005g 0.068g 0%
Tryptophan 0.012mg 0%
Threonine 0.052mg 0%
Isoleucine 0.05mg 0%
Leucine 0.094mg 0%
Lysine 0.058mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.069mg 0%
Valine 0.06mg 0%
Histidine 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Fennel
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 +20.2%
Contains more CarbsCarbs +276.4%
Contains more FatsFats +42.9%
Contains more WaterWater +28.6%
Contains more OtherOther +38.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
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
Contains less Sat. FatSaturated fat -67.8%
Contains more Mono. FatMonounsaturated fat +1260%
Contains more Poly. FatPolyunsaturated fat +181.7%

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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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.