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.
Detailed nutritional comparison of asparagus and fennel is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Asparagus (Asparagus, raw) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.


Image of Asparagus src
Image of Fennel src

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 much heavier in protein, lighter in carbs and similar to fennel for fat. Asparagus has a macronutrient ratio of 35:62:4 and for fennel, 13:82:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Asparagus Fennel
Protein 35% 13%
Carbohydrates 62% 82%
Fat 4% 5%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Asparagus or Fennel .

Note: The specific food items compared are: Asparagus (Asparagus, raw) and Fennel (Fennel, bulb, raw) .

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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.