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  6. Fennel vs. Sweet potato

Fennel vs. Sweet potato — In-Depth Nutrition Comparison

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A recap on differences between Fennel and Sweet potato

  • Fennel is higher in Vitamin K, yet Sweet potato is higher in Vitamin A RAE, Vitamin B6, Manganese, Vitamin B5, Copper, Vitamin C, Vitamin B1, Vitamin B2, and Vitamin B3.
  • Sweet potato covers your daily Vitamin A RAE needs 101% more than Fennel.
  • Fennel contains 27 times more Vitamin K than Sweet potato. While Fennel contains 62.8µg of Vitamin K, Sweet potato contains only 2.3µg.

Food varieties used in this article are Fennel, bulb, raw and Sweet potato, cooked, baked in skin, flesh, without salt.

Infographic

Fennel vs Sweet potato 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.
Fennel
Fennel
3
:
7
Sweet potato
Sweet potato
Contains more Calcium +28.9%
Contains more Selenium +250%
Contains more Magnesium +58.8%
Contains more Potassium +14.7%
Contains less Sodium -30.8%
Contains more Zinc +60%
Contains more Copper +143.9%
Contains more Manganese +160.2%
Equal in Iron - 0.69
Equal in Phosphorus - 54
Fennel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 13% 22% 37% 7% 6% 22% 25% 4%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Contains more Calcium +28.9%
Contains more Selenium +250%
Contains more Magnesium +58.8%
Contains more Potassium +14.7%
Contains less Sodium -30.8%
Contains more Zinc +60%
Contains more Copper +143.9%
Contains more Manganese +160.2%
Equal in Iron - 0.69
Equal in Phosphorus - 54

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.
Fennel
Fennel
2
:
8
Sweet potato
Sweet potato
Contains more Folate +350%
Contains more Vitamin K +2630.4%
Contains more Vitamin A +1895.6%
Contains more Vitamin E +22.4%
Contains more Vitamin C +63.3%
Contains more Vitamin B1 +970%
Contains more Vitamin B2 +231.3%
Contains more Vitamin B3 +132.3%
Contains more Vitamin B5 +281%
Contains more Vitamin B6 +508.5%
Fennel
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%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
Contains more Folate +350%
Contains more Vitamin K +2630.4%
Contains more Vitamin A +1895.6%
Contains more Vitamin E +22.4%
Contains more Vitamin C +63.3%
Contains more Vitamin B1 +970%
Contains more Vitamin B2 +231.3%
Contains more Vitamin B3 +132.3%
Contains more Vitamin B5 +281%
Contains more Vitamin B6 +508.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fennel
Fennel
2
:
3
Sweet potato
Sweet potato
Contains more Fats +33.3%
Contains more Water +19%
Contains more Protein +62.1%
Contains more Carbs +183.7%
Contains more Other +28.6%
Fennel
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more Fats +33.3%
Contains more Water +19%
Contains more Protein +62.1%
Contains more Carbs +183.7%
Contains more Other +28.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fennel
Fennel
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +3300%
Contains more Polyunsaturated fat +83.7%
Contains less Saturated Fat -42.2%
Fennel
28% 21% 52%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.068 g
Polyunsaturated fat: 0.169 g
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Contains more Monounsaturated Fat +3300%
Contains more Polyunsaturated fat +83.7%
Contains less Saturated Fat -42.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fennel Sweet potato Opinion
Net carbs 4.2g 17.41g Sweet potato
Protein 1.24g 2.01g Sweet potato
Fats 0.2g 0.15g Fennel
Carbs 7.3g 20.71g Sweet potato
Calories 31kcal 90kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 3.93g 6.48g Fennel
Fiber 3.1g 3.3g Sweet potato
Calcium 49mg 38mg Fennel
Iron 0.73mg 0.69mg Fennel
Magnesium 17mg 27mg Sweet potato
Phosphorus 50mg 54mg Sweet potato
Potassium 414mg 475mg Sweet potato
Sodium 52mg 36mg Sweet potato
Zinc 0.2mg 0.32mg Sweet potato
Copper 0.066mg 0.161mg Sweet potato
Manganese 0.191mg 0.497mg Sweet potato
Selenium 0.7µg 0.2µg Fennel
Vitamin A 963IU 19218IU Sweet potato
Vitamin A RAE 48µg 961µg Sweet potato
Vitamin E 0.58mg 0.71mg Sweet potato
Vitamin C 12mg 19.6mg Sweet potato
Vitamin B1 0.01mg 0.107mg Sweet potato
Vitamin B2 0.032mg 0.106mg Sweet potato
Vitamin B3 0.64mg 1.487mg Sweet potato
Vitamin B5 0.232mg 0.884mg Sweet potato
Vitamin B6 0.047mg 0.286mg Sweet potato
Folate 27µg 6µg Fennel
Vitamin K 62.8µg 2.3µg Fennel
Tryptophan 0.04mg Sweet potato
Threonine 0.107mg Sweet potato
Isoleucine 0.07mg Sweet potato
Leucine 0.118mg Sweet potato
Lysine 0.084mg Sweet potato
Methionine 0.037mg Sweet potato
Phenylalanine 0.114mg Sweet potato
Valine 0.11mg Sweet potato
Histidine 0.039mg Sweet potato
Saturated Fat 0.09g 0.052g Sweet potato
Monounsaturated Fat 0.068g 0.002g Fennel
Polyunsaturated fat 0.169g 0.092g Fennel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fennel Sweet potato
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
28%
Fennel
120%
Sweet potato
Minerals Daily Need Coverage Score
18%
Fennel
25%
Sweet potato

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.038g)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Fennel
Fennel is lower in Sugar (difference - 2.55g)
Which food is lower in glycemic index?
Fennel
Fennel is lower in glycemic index (difference - 25)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)
Which food is richer in minerals?
?
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. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/nutrients
  2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.