Fennel vs. Sauerkraut — In-Depth Nutrition Comparison
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What are the main differences between Fennel and Sauerkraut?
- Fennel is richer in Vitamin K, Potassium, and Vitamin A RAE, while Sauerkraut is higher in Iron, and Vitamin B6.
- Fennel's daily need coverage for Vitamin K is 42% higher.
- Sauerkraut has 48 times less Vitamin A RAE than Fennel. Fennel has 48µg of Vitamin A RAE, while Sauerkraut has 1µg.
- Sauerkraut is lower in Sugar.
We used Fennel, bulb, raw and Sauerkraut, canned, solids and liquids types in this comparison.
Infographic
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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
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Calcium
+63.3%
Contains
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Magnesium
+30.8%
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Phosphorus
+150%
Contains
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Potassium
+143.5%
Contains
less
Sodium
-92.1%
Contains
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Manganese
+26.5%
Contains
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Selenium
+16.7%
Contains
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Iron
+101.4%
Contains
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Copper
+45.5%
Equal in Zinc - 0.19
Contains
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Calcium
+63.3%
Contains
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Magnesium
+30.8%
Contains
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Phosphorus
+150%
Contains
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Potassium
+143.5%
Contains
less
Sodium
-92.1%
Contains
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Manganese
+26.5%
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Selenium
+16.7%
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Iron
+101.4%
Contains
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Copper
+45.5%
Equal in Zinc - 0.19
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.
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Contains
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Vitamin A
+5250%
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Vitamin E
+314.3%
Contains
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Vitamin B2
+45.5%
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Vitamin B3
+347.6%
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Vitamin B5
+149.5%
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Folate
+12.5%
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Vitamin K
+383.1%
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Vitamin C
+22.5%
Contains
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Vitamin B1
+110%
Contains
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Vitamin B6
+176.6%
Contains
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Vitamin A
+5250%
Contains
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Vitamin E
+314.3%
Contains
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Vitamin B2
+45.5%
Contains
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Vitamin B3
+347.6%
Contains
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Vitamin B5
+149.5%
Contains
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Folate
+12.5%
Contains
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Vitamin K
+383.1%
Contains
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Vitamin C
+22.5%
Contains
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Vitamin B1
+110%
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Vitamin B6
+176.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+36.3%
Contains
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Fats
+42.9%
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Carbs
+70.6%
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Other
+104.8%
Equal in Water - 92.52
Protein:
1.24 g
Fats:
0.2 g
Carbs:
7.3 g
Water:
90.21 g
Other:
1.05 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Contains
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Protein
+36.3%
Contains
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Fats
+42.9%
Contains
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Carbs
+70.6%
Contains
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Other
+104.8%
Equal in Water - 92.52
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+423.1%
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Polyunsaturated fat
+152.2%
Contains
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Saturated Fat
-62.2%
Saturated Fat:
0.09 g
Monounsaturated Fat:
0.068 g
Polyunsaturated fat:
0.169 g
Saturated Fat:
0.034 g
Monounsaturated Fat:
0.013 g
Polyunsaturated fat:
0.067 g
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Monounsaturated Fat
+423.1%
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Polyunsaturated fat
+152.2%
Contains
less
Saturated Fat
-62.2%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 4.2g | 1.38g |
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| Protein | 1.24g | 0.91g |
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| Fats | 0.2g | 0.14g |
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| Carbs | 7.3g | 4.28g |
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| Calories | 31kcal | 19kcal |
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| Fructose | 0.04g |
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| Sugar | 3.93g | 1.78g |
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| Fiber | 3.1g | 2.9g |
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| Calcium | 49mg | 30mg |
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| Iron | 0.73mg | 1.47mg |
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| Magnesium | 17mg | 13mg |
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| Phosphorus | 50mg | 20mg |
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| Potassium | 414mg | 170mg |
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| Sodium | 52mg | 661mg |
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| Zinc | 0.2mg | 0.19mg |
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| Copper | 0.066mg | 0.096mg |
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| Manganese | 0.191mg | 0.151mg |
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| Selenium | 0.7µg | 0.6µg |
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| Vitamin A | 963IU | 18IU |
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| Vitamin A RAE | 48µg | 1µg |
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| Vitamin E | 0.58mg | 0.14mg |
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| Vitamin C | 12mg | 14.7mg |
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| Vitamin B1 | 0.01mg | 0.021mg |
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| Vitamin B2 | 0.032mg | 0.022mg |
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| Vitamin B3 | 0.64mg | 0.143mg |
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| Vitamin B5 | 0.232mg | 0.093mg |
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| Vitamin B6 | 0.047mg | 0.13mg |
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| Folate | 27µg | 24µg |
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| Vitamin K | 62.8µg | 13µg |
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| Tryptophan | 0.008mg |
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| Threonine | 0.025mg |
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| Isoleucine | 0.021mg |
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| Leucine | 0.029mg |
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| Lysine | 0.031mg |
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| Methionine | 0.009mg |
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| Phenylalanine | 0.023mg |
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| Valine | 0.03mg |
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| Histidine | 0.016mg |
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| Saturated Fat | 0.09g | 0.034g |
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| Monounsaturated Fat | 0.068g | 0.013g |
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| Polyunsaturated fat | 0.169g | 0.067g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
28%
13%
Minerals Daily Need Coverage Score
18%
24%
Comparison summary
Which food is lower in Sugar?
Sauerkraut is lower in Sugar (difference - 2.15g)
Which food is lower in Saturated Fat?
Sauerkraut is lower in Saturated Fat (difference - 0.056g)
Which food is lower in glycemic index?
Sauerkraut is lower in glycemic index (difference - 13)
Which food contains less Sodium?
Fennel contains less Sodium (difference - 609mg)
Which food is cheaper?
Fennel is cheaper (difference - $0.8)
Which food is richer in minerals?
Fennel is relatively richer in minerals
Which food is richer in vitamins?
Fennel is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)