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Jerusalem artichoke vs. Fennel — In-Depth Nutrition Comparison

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Summary of differences between Jerusalem artichoke and Fennel

  • Jerusalem artichoke has more Iron, Vitamin B1, and Copper, however, Fennel is higher in Vitamin K, Vitamin C, Fiber, Manganese, and Vitamin A RAE.
  • Fennel covers your daily need of Vitamin K 52% more than Jerusalem artichoke.
  • Jerusalem artichoke has 20 times more Vitamin B1 than Fennel. While Jerusalem artichoke has 0.2mg of Vitamin B1, Fennel has only 0.01mg.

These are the specific foods used in this comparison Jerusalem-artichokes, raw and Fennel, bulb, raw.

Infographic

Jerusalem artichoke vs Fennel 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 more Iron +365.8%
Contains more Phosphorus +56%
Contains less Sodium -92.3%
Contains more Copper +112.1%
Contains more Calcium +250%
Contains more Zinc +66.7%
Contains more Manganese +218.3%
Equal in Magnesium - 17
Equal in Potassium - 414
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 128% 13% 34% 38% 1% 4% 47% 8% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 13% 22% 37% 7% 6% 22% 25% 4%
Contains more Iron +365.8%
Contains more Phosphorus +56%
Contains less Sodium -92.3%
Contains more Copper +112.1%
Contains more Calcium +250%
Contains more Zinc +66.7%
Contains more Manganese +218.3%
Equal in Magnesium - 17
Equal in Potassium - 414
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.
:
5
Fennel
Contains more Vitamin B1 +1900%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B3 +103.1%
Contains more Vitamin B5 +71.1%
Contains more Vitamin B6 +63.8%
Contains more Vitamin A +4715%
Contains more Vitamin E +205.3%
Contains more Vitamin C +200%
Contains more Folate +107.7%
Contains more Vitamin K +62700%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 0% 14% 50% 14% 25% 24% 18% 10% 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 +1900%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B3 +103.1%
Contains more Vitamin B5 +71.1%
Contains more Vitamin B6 +63.8%
Contains more Vitamin A +4715%
Contains more Vitamin E +205.3%
Contains more Vitamin C +200%
Contains more Folate +107.7%
Contains more Vitamin K +62700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +61.3%
Contains more Carbs +138.9%
Contains more Other +141.9%
Contains more Fats +1900%
Contains more Water +15.6%
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 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 +61.3%
Contains more Carbs +138.9%
Contains more Other +141.9%
Contains more Fats +1900%
Contains more Water +15.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +1600%
Contains more Polyunsaturated fat +16800%
80% 20%
Saturated Fat: 0 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.001 g
28% 21% 52%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.068 g
Polyunsaturated fat: 0.169 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +1600%
Contains more Polyunsaturated fat +16800%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Fennel Opinion
Net carbs 15.84g 4.2g Jerusalem artichoke
Protein 2g 1.24g Jerusalem artichoke
Fats 0.01g 0.2g Fennel
Carbs 17.44g 7.3g Jerusalem artichoke
Calories 73kcal 31kcal Jerusalem artichoke
Sugar 9.6g 3.93g Fennel
Fiber 1.6g 3.1g Fennel
Calcium 14mg 49mg Fennel
Iron 3.4mg 0.73mg Jerusalem artichoke
Magnesium 17mg 17mg
Phosphorus 78mg 50mg Jerusalem artichoke
Potassium 429mg 414mg Jerusalem artichoke
Sodium 4mg 52mg Jerusalem artichoke
Zinc 0.12mg 0.2mg Fennel
Copper 0.14mg 0.066mg Jerusalem artichoke
Manganese 0.06mg 0.191mg Fennel
Selenium 0.7µg 0.7µg
Vitamin A 20IU 963IU Fennel
Vitamin A RAE 1µg 48µg Fennel
Vitamin E 0.19mg 0.58mg Fennel
Vitamin C 4mg 12mg Fennel
Vitamin B1 0.2mg 0.01mg Jerusalem artichoke
Vitamin B2 0.06mg 0.032mg Jerusalem artichoke
Vitamin B3 1.3mg 0.64mg Jerusalem artichoke
Vitamin B5 0.397mg 0.232mg Jerusalem artichoke
Vitamin B6 0.077mg 0.047mg Jerusalem artichoke
Folate 13µg 27µg Fennel
Vitamin K 0.1µg 62.8µg Fennel
Saturated Fat 0g 0.09g Jerusalem artichoke
Monounsaturated Fat 0.004g 0.068g Fennel
Polyunsaturated fat 0.001g 0.169g Fennel

Which food is preferable for your diet?

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

Comparison summary

Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 48mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.09g)
Which food is lower in glycemic index?
Jerusalem artichoke
Jerusalem artichoke is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Fennel
Fennel is lower in Sugar (difference - 5.67g)
Which food is cheaper?
Fennel
Fennel is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.