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Beetroot vs. Fennel — In-Depth Nutrition Comparison

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What are the differences between Beetroot and Fennel?

  • Beetroot is higher in Folate, and Manganese, yet Fennel is higher in Vitamin K, Vitamin C, and Vitamin A RAE.
  • Fennel's daily need coverage for Vitamin K is 52% more.
  • Beetroot has 4 times more Folate than Fennel. While Beetroot has 109µg of Folate, Fennel has only 27µg.

We used Beets, raw and Fennel, bulb, raw types in this article.

Infographic

Beetroot 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Fennel
4
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 +35.3%
Contains more CopperCopper +13.6%
Contains more ZincZinc +75%
Contains more ManganeseManganese +72.3%
Contains more CalciumCalcium +206.3%
Contains more PotassiumPotassium +27.4%
Contains more PhosphorusPhosphorus +25%
Contains less SodiumSodium -33.3%
~equal in Iron ~0.73mg
~equal in Selenium ~0.7µg

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 16% 2% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
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% 58% 12% 0% 2.5% 7.4% 12% 14% 11% 0% 157% 20% 7.2%
Contains more Vitamin B1Vitamin B1 +210%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B6Vitamin B6 +42.6%
Contains more FolateFolate +303.7%
Contains more Vitamin CVitamin C +144.9%
Contains more Vitamin AVitamin A +2818.2%
Contains more Vitamin E Vitamin E +1350%
Contains more Vitamin B3Vitamin B3 +91.6%
Contains more Vitamin B5Vitamin B5 +49.7%
Contains more Vitamin KVitamin K +31300%
Contains more CholineCholine +120%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Fennel
2
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 +29.8%
Contains more CarbsCarbs +31%
Contains more FatsFats +17.6%
~equal in Water ~90.21g
~equal in Other ~1.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated Fat: Sat. Fat 0.027 g
Monounsaturated Fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 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 -70%
Contains more Mono. FatMonounsaturated Fat +112.5%
Contains more Poly. FatPolyunsaturated fat +181.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beetroot Fennel Opinion
Calories 43kcal 31kcal Beetroot
Protein 1.61g 1.24g Beetroot
Fats 0.17g 0.2g Fennel
Vitamin C 4.9mg 12mg Fennel
Net carbs 6.76g 4.2g Beetroot
Carbs 9.56g 7.3g Beetroot
Magnesium 23mg 17mg Beetroot
Calcium 16mg 49mg Fennel
Potassium 325mg 414mg Fennel
Iron 0.8mg 0.73mg Beetroot
Sugar 6.76g 3.93g Fennel
Fiber 2.8g 3.1g Fennel
Copper 0.075mg 0.066mg Beetroot
Zinc 0.35mg 0.2mg Beetroot
Phosphorus 40mg 50mg Fennel
Sodium 78mg 52mg Fennel
Vitamin A 33IU 963IU Fennel
Vitamin A RAE 2µg 48µg Fennel
Vitamin E 0.04mg 0.58mg Fennel
Manganese 0.329mg 0.191mg Beetroot
Selenium 0.7µg 0.7µg
Vitamin B1 0.031mg 0.01mg Beetroot
Vitamin B2 0.04mg 0.032mg Beetroot
Vitamin B3 0.334mg 0.64mg Fennel
Vitamin B5 0.155mg 0.232mg Fennel
Vitamin B6 0.067mg 0.047mg Beetroot
Vitamin K 0.2µg 62.8µg Fennel
Folate 109µg 27µg Beetroot
Choline 6mg 13.2mg Fennel
Saturated Fat 0.027g 0.09g Beetroot
Monounsaturated Fat 0.032g 0.068g Fennel
Polyunsaturated fat 0.06g 0.169g Fennel
Tryptophan 0.019mg Beetroot
Threonine 0.047mg Beetroot
Isoleucine 0.048mg Beetroot
Leucine 0.068mg Beetroot
Lysine 0.058mg Beetroot
Methionine 0.018mg Beetroot
Phenylalanine 0.046mg Beetroot
Valine 0.056mg Beetroot
Histidine 0.021mg Beetroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot 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
12%
Beetroot
26%
Fennel
Minerals Daily Need Coverage Score
19%
Beetroot
18%
Fennel

Comparison summary

Which food is lower in Sugar?
Fennel
Fennel is lower in Sugar (difference - 2.83g)
Which food contains less Sodium?
Fennel
Fennel contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Fennel
Fennel is lower in glycemic index (difference - 19)
Which food is cheaper?
Fennel
Fennel is cheaper (difference - $0.3)
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.063g)
Which food is richer in minerals?
Beetroot
Beetroot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.