Asparagus vs. Fennel
Nutrition comparison of Asparagus and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
asparagus
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in asparagus and fennel:
- Both asparagus and fennel are high in dietary fiber and potassium.
- Asparagus has more thiamin and riboflavin.
- Asparagus is a great source of iron.
- Fennel is a great source of calcium.
USDA sources for nutritional information: Asparagus (Asparagus, raw) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus and fennel contain similar amounts of calories - asparagus has 20 calories per 100 grams and fennel has 31 calories.
For macronutrient ratios, asparagus is heavier in protein, lighter in carbs and similar to fennel for fat. Asparagus has a macronutrient ratio of 34:61:5 and for fennel, 14:81:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Asparagus | Fennel | |
|---|---|---|
| Protein | 34% | 14% |
| Carbohydrates | 61% | 81% |
| Fat | 5% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus and fennel contain similar amounts of carbs - asparagus has 3.9g of total carbs per 100 grams and fennel has 7.3g of carbohydrates.
The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in fennel comprise of 56% sugar and 44% dietary fiber.
dietary fiber
Both asparagus and fennel are high in dietary fiber. Fennel has 48% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and fennel has 3.1g of dietary fiber.
sugar
Asparagus and fennel contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and fennel has 3.9g of sugar.
Protein
protein
Asparagus and fennel contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and fennel has 1.2g of protein.
Fat
saturated fat
Both asparagus and fennel are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and fennel has 0.09g of saturated fat.
Vitamins
Vitamin C
Fennel has 114% more Vitamin C than asparagus - asparagus has 5.6mg of Vitamin C per 100 grams and fennel has 12mg of Vitamin C.
Vitamin A
Asparagus and fennel contain similar amounts of Vitamin A - asparagus has 38ug of Vitamin A per 100 grams and fennel has 48ug of Vitamin A.
Vitamin E
Asparagus and fennel contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and fennel has 0.58mg of Vitamin E.
Vitamin K
Fennel has 51% more Vitamin K than asparagus - asparagus has 41.6ug of Vitamin K per 100 grams and fennel has 62.8ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin and riboflavin. Both asparagus and fennel contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
| Asparagus | Fennel | |
|---|---|---|
| Thiamin | 0.143 MG | 0.01 MG |
| Riboflavin | 0.141 MG | 0.032 MG |
| Niacin | 0.978 MG | 0.64 MG |
| Pantothenic acid | 0.274 MG | 0.232 MG |
| Vitamin B6 | 0.091 MG | 0.047 MG |
| Folate | 52 UG | 27 UG |
Minerals
calcium
Fennel is a great source of calcium and it has 104% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and fennel has 49mg of calcium.
iron
Asparagus is a great source of iron and it has 193% more iron than fennel - asparagus has 2.1mg of iron per 100 grams and fennel has 0.73mg of iron.
potassium
Both asparagus and fennel are high in potassium. Fennel has 105% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and fennel has 414mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
| Asparagus | Fennel | |
|---|---|---|
| isorhamnetin | 5.7 mg | ~ |
| kaempferol | 1.39 mg | ~ |
| Quercetin | 13.98 mg | 0.23 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both asparagus and fennel contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Asparagus | Fennel | |
|---|---|---|
| beta-carotene | 449 UG | 578 UG |
| alpha-carotene | 9 UG | ~ |
| lutein + zeaxanthin | 710 UG | 607 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fennel has more linoleic acid than asparagus per 100 grams.
| Asparagus | Fennel | |
|---|---|---|
| linoleic acid | 0.04 G | 0.169 G |
| Total | 0.04 G | 0.169 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Asparagus g
()
|
Daily Values (%) |
Fennel g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does asparagus or fennel contain more calories in 100 grams?Asparagus and fennel contain similar amounts of calories - asparagus has 20 calories in 100g and fennel has 31 calories.
Is asparagus or fennel better for protein?
Asparagus and fennel contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and fennel has 1.2g of protein.
Does asparagus or fennel have more carbohydrates?
By weight, asparagus and fennel contain similar amounts of carbs - asparagus has 3.9g of carbs for 100g and fennel has 7.3g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in fennel comprise of 60% sugar and 40% dietary fiber.
Does asparagus or fennel contain more potassium?
Both asparagus and fennel are high in potassium. Fennel has 110% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and fennel has 414mg of potassium.