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Basil vs. Fennel — In-Depth Nutrition Comparison

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Differences between basil and fennel

  • Fennel contains less vitamin K, vitamin A, manganese, copper, iron, calcium, magnesium, folate, vitamin B6, and vitamin C than basil.
  • Basil's daily need coverage for vitamin K is 293% higher.
  • Fennel contains 6 times less manganese than basil. Basil contains 1.148mg of manganese, while fennel contains 0.191mg.
  • Fennel has a lower glycemic index. The glycemic index of fennel is 45, while the glycemic index of basil is 70.

The food types used in this comparison are Basil, fresh and Fennel, bulb, raw.

Infographic

Basil 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.
Basil
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 53% 26% 119% 128% 22% 24% 0.52% 150% 1.6%
Fennel
2
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 +276.5%
Contains more CalciumCalcium +261.2%
Contains more IronIron +334.2%
Contains more CopperCopper +483.3%
Contains more ZincZinc +305%
Contains more PhosphorusPhosphorus +12%
Contains less SodiumSodium -92.3%
Contains more ManganeseManganese +501%
Contains more PotassiumPotassium +40.3%
Contains more SeleniumSelenium +133.3%

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.
Basil
9
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 60% 88% 16% 0% 8.5% 18% 17% 13% 36% 0% 1037% 51% 6.2%
Fennel
2
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 CVitamin C +50%
Contains more Vitamin AVitamin A +450%
Contains more Vitamin EVitamin E +37.9%
Contains more Vitamin B1Vitamin B1 +240%
Contains more Vitamin B2Vitamin B2 +137.5%
Contains more Vitamin B3Vitamin B3 +40.9%
Contains more Vitamin B6Vitamin B6 +229.8%
Contains more Vitamin KVitamin K +560.5%
Contains more FolateFolate +151.9%
Contains more Vitamin B5Vitamin B5 +11%
Contains more CholineCholine +15.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
4
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 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 +154%
Contains more FatsFats +220%
Contains more OtherOther +42.9%
Contains more CarbsCarbs +175.5%
~equal in Water ~90.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Basil
3
8% 17% 75%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
Fennel
0
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 less Sat. FatSaturated fat -54.4%
Contains more Mono. FatMonounsaturated fat +29.4%
Contains more Poly. FatPolyunsaturated fat +130.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Basil Fennel DV% diff.
Vitamin K 414.8µg 62.8µg 293%
Manganese 1.148mg 0.191mg 42%
Copper 0.385mg 0.066mg 35%
Iron 3.17mg 0.73mg 31%
Vitamin A 264µg 48µg 24%
Calcium 177mg 49mg 13%
Magnesium 64mg 17mg 11%
Folate 68µg 27µg 10%
Vitamin B6 0.155mg 0.047mg 8%
Vitamin C 18mg 12mg 7%
Zinc 0.81mg 0.2mg 6%
Fiber 1.6g 3.1g 6%
Potassium 295mg 414mg 4%
Protein 3.15g 1.24g 4%
Vitamin B2 0.076mg 0.032mg 3%
Sodium 4mg 52mg 2%
Carbs 2.65g 7.3g 2%
Vitamin B3 0.902mg 0.64mg 2%
Vitamin B1 0.034mg 0.01mg 2%
Polyunsaturated fat 0.389g 0.169g 1%
Phosphorus 56mg 50mg 1%
Vitamin E 0.8mg 0.58mg 1%
Fats 0.64g 0.2g 1%
Selenium 0.3µg 0.7µg 1%
Calories 23kcal 31kcal 0%
Net carbs 1.05g 4.2g N/A
Sugar 0.3g 3.93g N/A
Vitamin B5 0.209mg 0.232mg 0%
Choline 11.4mg 13.2mg 0%
Saturated fat 0.041g 0.09g 0%
Monounsaturated fat 0.088g 0.068g 0%
Tryptophan 0.039mg 0%
Threonine 0.104mg 0%
Isoleucine 0.104mg 0%
Leucine 0.191mg 0%
Lysine 0.11mg 0%
Methionine 0.036mg 0%
Phenylalanine 0.13mg 0%
Valine 0.127mg 0%
Histidine 0.051mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil 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
104%
Basil
23%
Fennel
Minerals Daily Need Coverage Score
57%
Basil
18%
Fennel

Comparison summary

Which food is lower in glycemic index?
Fennel
Fennel is lower in glycemic index (difference - 25)
Which food is cheaper?
Fennel
Fennel is cheaper (difference - $2.6)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 3.63g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 48mg)
Which food is lower in Saturated fat?
Basil
Basil is lower in Saturated fat (difference - 0.049g)
Which food is richer in minerals?
Basil
Basil is relatively richer in minerals
Which food is richer in vitamins?
Basil
Basil 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. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/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.