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Beans vs. Fennel — In-Depth Nutrition Comparison

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What are the main differences between beans and fennel?

  • Beans are richer in copper, vitamin B1, zinc, fiber, phosphorus, selenium, and vitamin B6, while fennel is higher in vitamin K, vitamin A, and vitamin C.
  • Fennel's daily need coverage for vitamin K is 52% higher.
  • Fennel has 15 times less vitamin B1 than beans. Beans have 0.15mg of vitamin B1, while fennel has 0.01mg.
  • Fennel has a higher glycemic index (45) than beans (33).

We used Beans, baked, canned, no salt added and Fennel, bulb, raw types in this comparison.

Infographic

Beans 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.
Beans
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Fennel
3
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 +88.2%
Contains more CopperCopper +212.1%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +108%
Contains less SodiumSodium -98.1%
Contains more SeleniumSelenium +542.9%
Contains more PotassiumPotassium +39.9%
Contains more IronIron +151.7%
~equal in Calcium ~49mg

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.
Beans
4
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Fennel
7
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 B1Vitamin B1 +1400%
Contains more Vitamin B2Vitamin B2 +87.5%
Contains more Vitamin B6Vitamin B6 +176.6%
Contains more CholineCholine +133.3%
Contains more Vitamin CVitamin C +287.1%
Contains more Vitamin AVitamin A +860%
Contains more Vitamin EVitamin E +286.7%
Contains more Vitamin B3Vitamin B3 +48.8%
Contains more Vitamin KVitamin K +7750%
Contains more FolateFolate +12.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Fennel DV% diff.
Vitamin K 0.8µg 62.8µg 52%
Copper 0.206mg 0.066mg 16%
Vitamin B1 0.15mg 0.01mg 12%
Zinc 1.4mg 0.2mg 11%
Vitamin C 3.1mg 12mg 10%
Fiber 5.5g 3.1g 10%
Manganese 0.191mg 8%
Phosphorus 104mg 50mg 8%
Selenium 4.5µg 0.7µg 7%
Protein 4.8g 1.24g 7%
Vitamin B6 0.13mg 0.047mg 6%
Iron 0.29mg 0.73mg 6%
Vitamin A 5µg 48µg 5%
Vitamin B5 0.232mg 5%
Magnesium 32mg 17mg 4%
Carbs 20.49g 7.3g 4%
Calories 105kcal 31kcal 4%
Potassium 296mg 414mg 3%
Vitamin E 0.15mg 0.58mg 3%
Choline 30.8mg 13.2mg 3%
Sodium 1mg 52mg 2%
Vitamin B2 0.06mg 0.032mg 2%
Vitamin B3 0.43mg 0.64mg 1%
Folate 24µg 27µg 1%
Fats 0.4g 0.2g 0%
Net carbs 14.99g 4.2g N/A
Calcium 50mg 49mg 0%
Sugar 7.78g 3.93g N/A
Saturated fat 0.103g 0.09g 0%
Monounsaturated fat 0.035g 0.068g 0%
Polyunsaturated fat 0.172g 0.169g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
4
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 +287.1%
Contains more FatsFats +100%
Contains more CarbsCarbs +180.7%
Contains more OtherOther +62.9%
Contains more WaterWater +24.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Fennel
2
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 -12.6%
Contains more Mono. FatMonounsaturated fat +94.3%
~equal in Polyunsaturated fat ~0.169g

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.