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Almonds vs. Fennel — In-Depth Nutrition Comparison

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How are almonds and fennel different?

  • Almonds are richer in vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, fiber, iron, and zinc, while fennel is higher in vitamin K.
  • Almonds cover your daily need for vitamin E, 167% more than fennel.
  • Almonds contain 36 times more vitamin B2 than fennel. Almonds contain 1.138mg of vitamin B2, while fennel contains 0.032mg.
  • Fennel has a higher glycemic index (45) than almonds (0).

Nuts, almonds and Fennel, bulb, raw types were used in this article.

Infographic

Almonds 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.
Almonds
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Fennel
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 15% 37% 27% 22% 5.5% 21% 6.8% 25% 3.8%
Contains more MagnesiumMagnesium +1488.2%
Contains more CalciumCalcium +449%
Contains more PotassiumPotassium +77.1%
Contains more IronIron +408.2%
Contains more CopperCopper +1462.1%
Contains more ZincZinc +1460%
Contains more PhosphorusPhosphorus +862%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +1040.8%
Contains more SeleniumSelenium +485.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Fennel
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 40% 16% 12% 0% 2.5% 7.4% 12% 14% 11% 0% 157% 20% 7.2%
Contains more Vitamin EVitamin E +4319%
Contains more Vitamin B1Vitamin B1 +1950%
Contains more Vitamin B2Vitamin B2 +3456.3%
Contains more Vitamin B3Vitamin B3 +465.3%
Contains more Vitamin B5Vitamin B5 +103%
Contains more Vitamin B6Vitamin B6 +191.5%
Contains more FolateFolate +63%
Contains more CholineCholine +294.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Fennel
1
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Contains more ProteinProtein +1605.6%
Contains more FatsFats +24865%
Contains more CarbsCarbs +195.2%
Contains more OtherOther +181.9%
Contains more WaterWater +1945.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Fennel
1
28% 21% 52%
Saturated fat: Sat. Fat 0.09 g
Monounsaturated fat: Mono. Fat 0.068 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +46298.5%
Contains more Poly. FatPolyunsaturated fat +7195.3%
Contains less Sat. FatSaturated fat -97.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almonds Fennel DV% diff.
Vitamin E 25.63mg 0.58mg 167%
Copper 1.031mg 0.066mg 107%
Manganese 2.179mg 0.191mg 86%
Vitamin B2 1.138mg 0.032mg 85%
Polyunsaturated fat 12.329g 0.169g 81%
Monounsaturated fat 31.551g 0.068g 79%
Fats 49.93g 0.2g 77%
Phosphorus 481mg 50mg 62%
Magnesium 270mg 17mg 60%
Vitamin K 0µg 62.8µg 52%
Protein 21.15g 1.24g 40%
Fiber 12.5g 3.1g 38%
Iron 3.71mg 0.73mg 37%
Calories 579kcal 31kcal 27%
Zinc 3.12mg 0.2mg 27%
Calcium 269mg 49mg 22%
Vitamin B3 3.618mg 0.64mg 19%
Saturated fat 3.802g 0.09g 17%
Vitamin B1 0.205mg 0.01mg 16%
Vitamin C 0mg 12mg 13%
Potassium 733mg 414mg 9%
Choline 52.1mg 13.2mg 7%
Vitamin B6 0.137mg 0.047mg 7%
Selenium 4.1µg 0.7µg 6%
Vitamin A 0µg 48µg 5%
Vitamin B5 0.471mg 0.232mg 5%
Carbs 21.55g 7.3g 5%
Folate 44µg 27µg 4%
Sodium 1mg 52mg 2%
Net carbs 9.05g 4.2g N/A
Sugar 4.35g 3.93g N/A
Starch 0.72g 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0%
Threonine 0.601mg 0%
Isoleucine 0.751mg 0%
Leucine 1.473mg 0%
Lysine 0.568mg 0%
Methionine 0.157mg 0%
Phenylalanine 1.132mg 0%
Valine 0.855mg 0%
Histidine 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Fennel
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
78%
Almonds
23%
Fennel
Minerals Daily Need Coverage Score
142%
Almonds
18%
Fennel

Comparison summary

Which food is lower in Sugar?
Fennel
Fennel is lower in Sugar (difference - 0.42g)
Which food is lower in Saturated fat?
Fennel
Fennel is lower in Saturated fat (difference - 3.712g)
Which food is cheaper?
Fennel
Fennel is cheaper (difference - $2.2)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 51mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.