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Sweet potato vs. Fennel — In-Depth Nutrition Comparison

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A recap on differences between Sweet potato and Fennel

  • Sweet potato is higher in Vitamin A RAE, Vitamin B6, Manganese, Vitamin B5, Copper, Vitamin C, Vitamin B1, Vitamin B2, and Vitamin B3, yet Fennel is higher in Vitamin K.
  • Sweet potato covers your daily Vitamin A RAE needs 101% more than Fennel.
  • Sweet potato contains 11 times more Vitamin B1 than Fennel. While Sweet potato contains 0.107mg of Vitamin B1, Fennel contains only 0.01mg.

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

Infographic

Sweet potato 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 +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%
Contains more Calcium +28.9%
Contains more Selenium +250%
Equal in Iron - 0.73
Equal in Phosphorus - 50
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 13% 22% 37% 7% 6% 22% 25% 4%
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%
Contains more Calcium +28.9%
Contains more Selenium +250%
Equal in Iron - 0.73
Equal in Phosphorus - 50

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.
:
2
Fennel
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%
Contains more Folate +350%
Contains more Vitamin K +2630.4%
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%
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 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%
Contains more Folate +350%
Contains more Vitamin K +2630.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +62.1%
Contains more Carbs +183.7%
Contains more Other +28.6%
Contains more Fats +33.3%
Contains more Water +19%
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 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 +62.1%
Contains more Carbs +183.7%
Contains more Other +28.6%
Contains more Fats +33.3%
Contains more Water +19%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet potato Fennel
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 Sweet potato Fennel Opinion
Net carbs 17.41g 4.2g Sweet potato
Protein 2.01g 1.24g Sweet potato
Fats 0.15g 0.2g Fennel
Carbs 20.71g 7.3g Sweet potato
Calories 90kcal 31kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 6.48g 3.93g Fennel
Fiber 3.3g 3.1g Sweet potato
Calcium 38mg 49mg Fennel
Iron 0.69mg 0.73mg Fennel
Magnesium 27mg 17mg Sweet potato
Phosphorus 54mg 50mg Sweet potato
Potassium 475mg 414mg Sweet potato
Sodium 36mg 52mg Sweet potato
Zinc 0.32mg 0.2mg Sweet potato
Copper 0.161mg 0.066mg Sweet potato
Manganese 0.497mg 0.191mg Sweet potato
Selenium 0.2µg 0.7µg Fennel
Vitamin A 19218IU 963IU Sweet potato
Vitamin A RAE 961µg 48µg Sweet potato
Vitamin E 0.71mg 0.58mg Sweet potato
Vitamin C 19.6mg 12mg Sweet potato
Vitamin B1 0.107mg 0.01mg Sweet potato
Vitamin B2 0.106mg 0.032mg Sweet potato
Vitamin B3 1.487mg 0.64mg Sweet potato
Vitamin B5 0.884mg 0.232mg Sweet potato
Vitamin B6 0.286mg 0.047mg Sweet potato
Folate 6µg 27µg Fennel
Vitamin K 2.3µg 62.8µg 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 0.052g 0.09g Sweet potato
Monounsaturated Fat 0.002g 0.068g Fennel
Polyunsaturated fat 0.092g 0.169g Fennel

Which food is preferable for your diet?

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

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.