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Beetroot vs. Fennel — In-Depth Nutrition Comparison

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What are the differences between Beetroot and Fennel?

  • Beetroot is higher in Folate, and Manganese, yet Fennel is higher in Vitamin K, Vitamin C, and Vitamin A RAE.
  • Fennel's daily need coverage for Vitamin K is 52% more.
  • Beetroot has 4 times more Folate than Fennel. While Beetroot has 109µg of Folate, Fennel has only 27µg.

We used Beets, raw and Fennel, bulb, raw types in this article.

Infographic

Beetroot 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.
Contains more Magnesium +35.3%
Contains more Zinc +75%
Contains more Copper +13.6%
Contains more Manganese +72.3%
Contains more Calcium +206.3%
Contains more Phosphorus +25%
Contains more Potassium +27.4%
Contains less Sodium -33.3%
Equal in Iron - 0.73
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 13% 22% 37% 7% 6% 22% 25% 4%
Contains more Magnesium +35.3%
Contains more Zinc +75%
Contains more Copper +13.6%
Contains more Manganese +72.3%
Contains more Calcium +206.3%
Contains more Phosphorus +25%
Contains more Potassium +27.4%
Contains less Sodium -33.3%
Equal in Iron - 0.73
Equal in Selenium - 0.7

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.
:
6
Fennel
Contains more Vitamin B1 +210%
Contains more Vitamin B2 +25%
Contains more Vitamin B6 +42.6%
Contains more Folate +303.7%
Contains more Vitamin A +2818.2%
Contains more Vitamin E +1350%
Contains more Vitamin C +144.9%
Contains more Vitamin B3 +91.6%
Contains more Vitamin B5 +49.7%
Contains more Vitamin K +31300%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 58% 12% 0% 40% 3% 8% 12% 14% 11% 21% 0% 157%
Contains more Vitamin B1 +210%
Contains more Vitamin B2 +25%
Contains more Vitamin B6 +42.6%
Contains more Folate +303.7%
Contains more Vitamin A +2818.2%
Contains more Vitamin E +1350%
Contains more Vitamin C +144.9%
Contains more Vitamin B3 +91.6%
Contains more Vitamin B5 +49.7%
Contains more Vitamin K +31300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +29.8%
Contains more Carbs +31%
Contains more Fats +17.6%
Equal in Water - 90.21
Equal in Other - 1.05
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Contains more Protein +29.8%
Contains more Carbs +31%
Contains more Fats +17.6%
Equal in Water - 90.21
Equal in Other - 1.05

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -70%
Contains more Monounsaturated Fat +112.5%
Contains more Polyunsaturated fat +181.7%
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
28% 21% 52%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.068 g
Polyunsaturated fat: 0.169 g
Contains less Saturated Fat -70%
Contains more Monounsaturated Fat +112.5%
Contains more Polyunsaturated fat +181.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beetroot Fennel
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beetroot Fennel Opinion
Net carbs 6.76g 4.2g Beetroot
Protein 1.61g 1.24g Beetroot
Fats 0.17g 0.2g Fennel
Carbs 9.56g 7.3g Beetroot
Calories 43kcal 31kcal Beetroot
Sugar 6.76g 3.93g Fennel
Fiber 2.8g 3.1g Fennel
Calcium 16mg 49mg Fennel
Iron 0.8mg 0.73mg Beetroot
Magnesium 23mg 17mg Beetroot
Phosphorus 40mg 50mg Fennel
Potassium 325mg 414mg Fennel
Sodium 78mg 52mg Fennel
Zinc 0.35mg 0.2mg Beetroot
Copper 0.075mg 0.066mg Beetroot
Manganese 0.329mg 0.191mg Beetroot
Selenium 0.7µg 0.7µg
Vitamin A 33IU 963IU Fennel
Vitamin A RAE 2µg 48µg Fennel
Vitamin E 0.04mg 0.58mg Fennel
Vitamin C 4.9mg 12mg Fennel
Vitamin B1 0.031mg 0.01mg Beetroot
Vitamin B2 0.04mg 0.032mg Beetroot
Vitamin B3 0.334mg 0.64mg Fennel
Vitamin B5 0.155mg 0.232mg Fennel
Vitamin B6 0.067mg 0.047mg Beetroot
Folate 109µg 27µg Beetroot
Vitamin K 0.2µg 62.8µg Fennel
Tryptophan 0.019mg Beetroot
Threonine 0.047mg Beetroot
Isoleucine 0.048mg Beetroot
Leucine 0.068mg Beetroot
Lysine 0.058mg Beetroot
Methionine 0.018mg Beetroot
Phenylalanine 0.046mg Beetroot
Valine 0.056mg Beetroot
Histidine 0.021mg Beetroot
Saturated Fat 0.027g 0.09g Beetroot
Monounsaturated Fat 0.032g 0.068g Fennel
Polyunsaturated fat 0.06g 0.169g Fennel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Fennel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Beetroot
28%
Fennel
Minerals Daily Need Coverage Score
19%
Beetroot
18%
Fennel

Comparison summary

Which food is lower in Sugar?
Fennel
Fennel is lower in Sugar (difference - 2.83g)
Which food contains less Sodium?
Fennel
Fennel contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Fennel
Fennel is lower in glycemic index (difference - 19)
Which food is cheaper?
Fennel
Fennel is cheaper (difference - $0.3)
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.063g)
Which food is richer in minerals?
Beetroot
Beetroot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.