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Cauliflower vs. Fennel — In-Depth Nutrition Comparison

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Important differences between Cauliflower and Fennel

  • Cauliflower has more Vitamin C, Vitamin B6, Vitamin B5, Folate, and Choline, however, Fennel has more Vitamin K, and Vitamin A RAE.
  • Cauliflower's daily need coverage for Vitamin C is 40% more.
  • Cauliflower has 4 times more Vitamin B6 than Fennel. Cauliflower has 0.184mg of Vitamin B6, while Fennel has 0.047mg.

The food varieties used in the comparison are Cauliflower, raw and Fennel, bulb, raw.

Infographic

Cauliflower 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 less Sodium -42.3%
Contains more Zinc +35%
Contains more Calcium +122.7%
Contains more Iron +73.8%
Contains more Magnesium +13.3%
Contains more Phosphorus +13.6%
Contains more Potassium +38.5%
Contains more Copper +69.2%
Contains more Manganese +23.2%
Contains more Selenium +16.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 13% 22% 37% 7% 6% 22% 25% 4%
Contains less Sodium -42.3%
Contains more Zinc +35%
Contains more Calcium +122.7%
Contains more Iron +73.8%
Contains more Magnesium +13.3%
Contains more Phosphorus +13.6%
Contains more Potassium +38.5%
Contains more Copper +69.2%
Contains more Manganese +23.2%
Contains more Selenium +16.7%

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.
:
4
Fennel
Contains more Vitamin C +301.7%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B5 +187.5%
Contains more Vitamin B6 +291.5%
Contains more Folate +111.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +625%
Contains more Vitamin B3 +26.2%
Contains more Vitamin K +305.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
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 C +301.7%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B5 +187.5%
Contains more Vitamin B6 +291.5%
Contains more Folate +111.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +625%
Contains more Vitamin B3 +26.2%
Contains more Vitamin K +305.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +54.8%
Contains more Fats +40%
Contains more Carbs +46.9%
Contains more Other +38.2%
Equal in Water - 90.21
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 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 +54.8%
Contains more Fats +40%
Contains more Carbs +46.9%
Contains more Other +38.2%
Equal in Water - 90.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -30.8%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +445.2%
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
28% 21% 52%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.068 g
Polyunsaturated fat: 0.169 g
Contains less Saturated Fat -30.8%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +445.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Fennel Opinion
Net carbs 2.97g 4.2g Fennel
Protein 1.92g 1.24g Cauliflower
Fats 0.28g 0.2g Cauliflower
Carbs 4.97g 7.3g Fennel
Calories 25kcal 31kcal Fennel
Fructose 0.97g Cauliflower
Sugar 1.91g 3.93g Cauliflower
Fiber 2g 3.1g Fennel
Calcium 22mg 49mg Fennel
Iron 0.42mg 0.73mg Fennel
Magnesium 15mg 17mg Fennel
Phosphorus 44mg 50mg Fennel
Potassium 299mg 414mg Fennel
Sodium 30mg 52mg Cauliflower
Zinc 0.27mg 0.2mg Cauliflower
Copper 0.039mg 0.066mg Fennel
Manganese 0.155mg 0.191mg Fennel
Selenium 0.6µg 0.7µg Fennel
Vitamin A 0IU 963IU Fennel
Vitamin A RAE 0µg 48µg Fennel
Vitamin E 0.08mg 0.58mg Fennel
Vitamin C 48.2mg 12mg Cauliflower
Vitamin B1 0.05mg 0.01mg Cauliflower
Vitamin B2 0.06mg 0.032mg Cauliflower
Vitamin B3 0.507mg 0.64mg Fennel
Vitamin B5 0.667mg 0.232mg Cauliflower
Vitamin B6 0.184mg 0.047mg Cauliflower
Folate 57µg 27µg Cauliflower
Vitamin K 15.5µg 62.8µg Fennel
Tryptophan 0.02mg Cauliflower
Threonine 0.076mg Cauliflower
Isoleucine 0.071mg Cauliflower
Leucine 0.106mg Cauliflower
Lysine 0.217mg Cauliflower
Methionine 0.02mg Cauliflower
Phenylalanine 0.065mg Cauliflower
Valine 0.125mg Cauliflower
Histidine 0.056mg Cauliflower
Saturated Fat 0.13g 0.09g Fennel
Monounsaturated Fat 0.034g 0.068g Fennel
Polyunsaturated fat 0.031g 0.169g Fennel
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower 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
30%
Cauliflower
28%
Fennel
Minerals Daily Need Coverage Score
13%
Cauliflower
18%
Fennel

Comparison summary

Which food is lower in Saturated Fat?
Fennel
Fennel is lower in Saturated Fat (difference - 0.04g)
Which food is lower in glycemic index?
Fennel
Fennel is lower in glycemic index (difference - 45)
Which food is cheaper?
Fennel
Fennel is cheaper (difference - $0.2)
Which food is richer in minerals?
Fennel
Fennel is relatively richer in minerals
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 2.02g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 22mg)
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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.