Fennel vs. Edamame — In-Depth Nutrition Comparison

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How are fennel and edamame different?

Fennel is higher in vitamin K and vitamin A; however, edamame is richer in folate, manganese, copper, iron, phosphorus, vitamin B1, magnesium, and zinc.
Daily need coverage for folate for edamame is 71% higher.
Fennel contains 3 times more vitamin A than edamame. While fennel contains 963 IU of vitamin A, edamame contains only 298 IU.

Fennel, bulb, raw and Edamame, frozen, prepared are the varieties 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.

Fennel

Edamame

Contains more MagnesiumMagnesium	+276.5%
Contains more CalciumCalcium	+28.6%
Contains more IronIron	+211%
Contains more CopperCopper	+422.7%
Contains more ZincZinc	+585%
Contains more PhosphorusPhosphorus	+238%
Contains less SodiumSodium	-88.5%
Contains more ManganeseManganese	+436.1%
Contains more SeleniumSelenium	+14.3%

~equal in Potassium ~436mg

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.

Fennel

Edamame

Contains more Vitamin CVitamin C	+96.7%
Contains more Vitamin AVitamin A	+220%
Contains more Vitamin KVitamin K	+135.2%

Contains more Vitamin EVitamin E	+17.2%
Contains more Vitamin B1Vitamin B1	+1900%
Contains more Vitamin B2Vitamin B2	+384.4%
Contains more Vitamin B3Vitamin B3	+43%
Contains more Vitamin B5Vitamin B5	+70.3%
Contains more Vitamin B6Vitamin B6	+112.8%
Contains more FolateFolate	+1051.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	27µg	311µg	71%
Manganese	0.191mg	1.024mg	36%
Copper	0.066mg	0.345mg	31%
Vitamin K	62.8µg	26.7µg	30%
Protein	1.24g	11.91g	21%
Iron	0.73mg	2.27mg	19%
Phosphorus	50mg	169mg	17%
Vitamin B1	0.01mg	0.2mg	16%
Polyunsaturated fat	0.169g	2.156g	13%
Magnesium	17mg	64mg	11%
Zinc	0.2mg	1.37mg	11%
Vitamin B2	0.032mg	0.155mg	9%
Fats	0.2g	5.2g	8%
Fiber	3.1g	5.2g	8%
Choline	13.2mg	56.3mg	8%
Vitamin C	12mg	6.1mg	7%
Calories	31kcal	121kcal	5%
Vitamin A	48µg	15µg	4%
Vitamin B6	0.047mg	0.1mg	4%
Vitamin B5	0.232mg	0.395mg	3%
Monounsaturated fat	0.068g	1.282g	3%
Sodium	52mg	6mg	2%
Vitamin B3	0.64mg	0.915mg	2%
Saturated fat	0.09g	0.62g	2%
Carbs	7.3g	8.91g	1%
Calcium	49mg	63mg	1%
Potassium	414mg	436mg	1%
Starch		1.51g	1%
Vitamin E	0.58mg	0.68mg	1%
Protein per 100 calories	4g	9.8g	N/A
Calories per 10 g protein	250kcal	102kcal	N/A
Weight per 100 calories	323g	83g	N/A
Unsaturated / Saturated Fat ratio	2.6	5.5	N/A
Net carbs	4.2g	3.71g	N/A
Sugar	3.93g	2.18g	N/A
Selenium	0.7µg	0.8µg	0%
Trans fat	0g	0.009g	N/A
Tryptophan		0.126mg	0%
Threonine		0.331mg	0%
Isoleucine		0.3mg	0%
Leucine		0.745mg	0%
Lysine		0.745mg	0%
Methionine		0.141mg	0%
Phenylalanine		0.488mg	0%
Valine		0.324mg	0%
Histidine		0.267mg	0%
Fructose		0.12g	0%
Omega-3 - EPA	0g	0.003g	N/A
Omega-3 - ALA		0.358g	N/A
Omega-6 - Eicosadienoic acid		0.002g	N/A
Omega-6 - Linoleic acid		1.789g	N/A