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  6. Fennel vs. Yam

Fennel vs. Yam — In-Depth Nutrition Comparison

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How are fennel and yam different?

  • Fennel is higher in vitamin K and vitamin A; however, yam is richer in vitamin B6, copper, manganese, potassium, and vitamin B1.
  • Daily need coverage for vitamin K for fennel is 50% higher.
  • Fennel contains 8 times more sugar than yam. While fennel contains 3.93g of sugar, yam contains only 0.49g.

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

Infographic

Fennel vs Yam 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.
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%
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%
Contains more CalciumCalcium +250%
Contains more IronIron +40.4%
Contains more PotassiumPotassium +61.8%
Contains more CopperCopper +130.3%
Contains less SodiumSodium -84.6%
Contains more ManganeseManganese +94.2%
~equal in Magnesium ~18mg
~equal in Zinc ~0.2mg
~equal in Phosphorus ~49mg
~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.
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%
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%
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%
Contains more Vitamin B1Vitamin B1 +850%
Contains more Vitamin B5Vitamin B5 +34.1%
Contains more Vitamin B6Vitamin B6 +385.1%
~equal in Vitamin C ~12.1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fennel Yam DV% diff.
Vitamin K 62.8µg 2.3µg 50%
Vitamin B6 0.047mg 0.228mg 14%
Copper 0.066mg 0.152mg 10%
Potassium 414mg 670mg 8%
Manganese 0.191mg 0.371mg 8%
Carbs 7.3g 27.48g 7%
Vitamin B1 0.01mg 0.095mg 7%
Vitamin A 48µg 6µg 5%
Calories 31kcal 116kcal 4%
Calcium 49mg 14mg 4%
Iron 0.73mg 0.52mg 3%
Fiber 3.1g 3.9g 3%
Folate 27µg 16µg 3%
Sodium 52mg 8mg 2%
Vitamin E 0.58mg 0.34mg 2%
Vitamin B5 0.232mg 0.311mg 2%
Protein 1.24g 1.49g 1%
Vitamin B3 0.64mg 0.552mg 1%
Choline 13.2mg 16.2mg 1%
Polyunsaturated fat 0.169g 0.06g 1%
Protein per 100 calories 4g 1.3g N/A
Calories per 10 g protein 250kcal 779kcal N/A
Weight per 100 calories 323g 86g N/A
Fats 0.2g 0.14g 0%
Vitamin C 12mg 12.1mg 0%
Net carbs 4.2g 23.58g N/A
Magnesium 17mg 18mg 0%
Sugar 3.93g 0.49g N/A
Zinc 0.2mg 0.2mg 0%
Phosphorus 50mg 49mg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B2 0.032mg 0.028mg 0%
Saturated fat 0.09g 0.029g 0%
Monounsaturated fat 0.068g 0.005g 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
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
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
Contains more FatsFats +42.9%
Contains more WaterWater +28.6%
Contains more OtherOther +38.2%
Contains more ProteinProtein +20.2%
Contains more CarbsCarbs +276.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +1260%
Contains more Poly. FatPolyunsaturated fat +181.7%
Contains less Sat. FatSaturated fat -67.8%

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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. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.