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Cauliflower vs Fennel - In-Depth Nutrition Comparison

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Important differences between Cauliflower and Fennel

  • Cauliflower has more Vitamin C, Vitamin B6, Vitamin B5, Folate, and Choline, however Fennel has more Vitamin K, and Vitamin A.
  • Cauliflower's daily need coverage for Vitamin C is 40% more.
  • Cauliflower has 4 times more Vitamin B6 than Fennel. Cauliflower has 0.184mg of Vitamin B6, while Fennel has 0.047mg.

The food varieties used in the comparison are Cauliflower, raw and Fennel, bulb, raw.

Infographic

Cauliflower 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Zinc +35%
Contains less Sodium -42.3%
Contains more Iron +73.8%
Contains more Calcium +122.7%
Contains more Potassium +38.5%
Contains more Magnesium +13.3%
Contains more Copper +69.2%
Contains more Phosphorus +13.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 37% 13% 22% 6% 22% 7%
Contains more Zinc +35%
Contains less Sodium -42.3%
Contains more Iron +73.8%
Contains more Calcium +122.7%
Contains more Potassium +38.5%
Contains more Magnesium +13.3%
Contains more Copper +69.2%
Contains more Phosphorus +13.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Fennel
Contains more Vitamin C +301.7%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B5 +187.5%
Contains more Vitamin B6 +291.5%
Contains more Folate +111.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +625%
Contains more Vitamin B3 +26.2%
Contains more Vitamin K +305.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 40% 58% 12% 0% 3% 8% 12% 14% 11% 0% 157% 21%
Contains more Vitamin C +301.7%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B5 +187.5%
Contains more Vitamin B6 +291.5%
Contains more Folate +111.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +625%
Contains more Vitamin B3 +26.2%
Contains more Vitamin K +305.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cauliflower Fennel
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Fennel Opinion
Calories 25kcal 31kcal Fennel
Protein 1.92g 1.24g Cauliflower
Fats 0.28g 0.2g Cauliflower
Vitamin C 48.2mg 12mg Cauliflower
Net carbs 2.97g 4.2g Fennel
Carbs 4.97g 7.3g Fennel
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.42mg 0.73mg Fennel
Calcium 22mg 49mg Fennel
Potassium 299mg 414mg Fennel
Magnesium 15mg 17mg Fennel
Sugar 1.91g 3.93g Cauliflower
Fiber 2g 3.1g Fennel
Copper 0.039mg 0.066mg Fennel
Zinc 0.27mg 0.2mg Cauliflower
Starch g g
Phosphorus 44mg 50mg Fennel
Sodium 30mg 52mg Cauliflower
Vitamin A 0IU 963IU Fennel
Vitamin E 0.08mg 0.58mg Fennel
Vitamin D 0µg 0µg
Vitamin B1 0.05mg 0.01mg Cauliflower
Vitamin B2 0.06mg 0.032mg Cauliflower
Vitamin B3 0.507mg 0.64mg Fennel
Vitamin B5 0.667mg 0.232mg Cauliflower
Vitamin B6 0.184mg 0.047mg Cauliflower
Vitamin B12 0µg 0µg
Vitamin K 15.5µg 62.8µg Fennel
Folate 57µg 27µg Cauliflower
Trans Fat 0g 0g
Saturated Fat 0.13g 0.09g Fennel
Monounsaturated Fat 0.034g 0.068g Fennel
Polyunsaturated fat 0.031g 0.169g Fennel
Tryptophan 0.02mg mg Cauliflower
Threonine 0.076mg mg Cauliflower
Isoleucine 0.071mg mg Cauliflower
Leucine 0.106mg mg Cauliflower
Lysine 0.217mg mg Cauliflower
Methionine 0.02mg mg Cauliflower
Phenylalanine 0.065mg mg Cauliflower
Valine 0.125mg mg Cauliflower
Histidine 0.056mg mg Cauliflower
Fructose 0.97g g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Fennel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
30
Cauliflower
28
Fennel
Mineral Summary Score
13
Cauliflower
18
Fennel

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Cauliflower
7%
Fennel
Carbohydrates
5%
Cauliflower
7%
Fennel
Fats
1%
Cauliflower
1%
Fennel

Comparison summary

Which food is lower in Saturated Fat?
Fennel
Fennel is lower in Saturated Fat (difference - 0.04g)
Which food is lower in glycemic index?
Fennel
Fennel is lower in glycemic index (difference - 45)
Which food is cheaper?
Fennel
Fennel is cheaper (difference - $0.2)
Which food is richer in minerals?
Fennel
Fennel is relatively richer in minerals
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 2.02g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 22mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.