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  6. Plum vs. Fennel

Plum vs. Fennel — In-Depth Nutrition Comparison

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What are the main differences between Plum and Fennel?

  • Fennel has more Vitamin K, Potassium, Iron, Fiber, Manganese, and Folate than Plum.
  • Fennel's daily need coverage for Vitamin K is 47% higher.

We used Plums, raw and Fennel, bulb, raw types in this comparison.

Infographic

Plum 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.
Plum
Plum
1
:
9
Fennel
Fennel
Contains less Sodium -100%
Contains more Calcium +716.7%
Contains more Iron +329.4%
Contains more Magnesium +142.9%
Contains more Phosphorus +212.5%
Contains more Potassium +163.7%
Contains more Zinc +100%
Contains more Copper +15.8%
Contains more Manganese +267.3%
Contains more Selenium +∞%
Plum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Fennel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 13% 22% 37% 7% 6% 22% 25% 4%
Contains less Sodium -100%
Contains more Calcium +716.7%
Contains more Iron +329.4%
Contains more Magnesium +142.9%
Contains more Phosphorus +212.5%
Contains more Potassium +163.7%
Contains more Zinc +100%
Contains more Copper +15.8%
Contains more Manganese +267.3%
Contains more Selenium +∞%

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.
Plum
Plum
1
:
9
Fennel
Fennel
Contains more Vitamin B1 +180%
Contains more Vitamin A +179.1%
Contains more Vitamin E +123.1%
Contains more Vitamin C +26.3%
Contains more Vitamin B2 +23.1%
Contains more Vitamin B3 +53.5%
Contains more Vitamin B5 +71.9%
Contains more Vitamin B6 +62.1%
Contains more Folate +440%
Contains more Vitamin K +881.3%
Plum
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
Fennel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 58% 12% 0% 40% 3% 8% 12% 14% 11% 21% 0% 157%
Contains more Vitamin B1 +180%
Contains more Vitamin A +179.1%
Contains more Vitamin E +123.1%
Contains more Vitamin C +26.3%
Contains more Vitamin B2 +23.1%
Contains more Vitamin B3 +53.5%
Contains more Vitamin B5 +71.9%
Contains more Vitamin B6 +62.1%
Contains more Folate +440%
Contains more Vitamin K +881.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
2
:
3
Fennel
Fennel
Contains more Fats +40%
Contains more Carbs +56.4%
Contains more Protein +77.1%
Contains more Other +183.8%
Equal in Water - 90.21
Plum
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Fennel
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Contains more Fats +40%
Contains more Carbs +56.4%
Contains more Protein +77.1%
Contains more Other +183.8%
Equal in Water - 90.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
2
:
1
Fennel
Fennel
Contains less Saturated Fat -81.1%
Contains more Monounsaturated Fat +97.1%
Contains more Polyunsaturated fat +284.1%
Plum
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Fennel
28% 21% 52%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.068 g
Polyunsaturated fat: 0.169 g
Contains less Saturated Fat -81.1%
Contains more Monounsaturated Fat +97.1%
Contains more Polyunsaturated fat +284.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plum Fennel Opinion
Net carbs 10.02g 4.2g Plum
Protein 0.7g 1.24g Fennel
Fats 0.28g 0.2g Plum
Carbs 11.42g 7.3g Plum
Calories 46kcal 31kcal Plum
Fructose 3.07g Plum
Sugar 9.92g 3.93g Fennel
Fiber 1.4g 3.1g Fennel
Calcium 6mg 49mg Fennel
Iron 0.17mg 0.73mg Fennel
Magnesium 7mg 17mg Fennel
Phosphorus 16mg 50mg Fennel
Potassium 157mg 414mg Fennel
Sodium 0mg 52mg Plum
Zinc 0.1mg 0.2mg Fennel
Copper 0.057mg 0.066mg Fennel
Manganese 0.052mg 0.191mg Fennel
Selenium 0µg 0.7µg Fennel
Vitamin A 345IU 963IU Fennel
Vitamin A RAE 17µg 48µg Fennel
Vitamin E 0.26mg 0.58mg Fennel
Vitamin C 9.5mg 12mg Fennel
Vitamin B1 0.028mg 0.01mg Plum
Vitamin B2 0.026mg 0.032mg Fennel
Vitamin B3 0.417mg 0.64mg Fennel
Vitamin B5 0.135mg 0.232mg Fennel
Vitamin B6 0.029mg 0.047mg Fennel
Folate 5µg 27µg Fennel
Vitamin K 6.4µg 62.8µg Fennel
Tryptophan 0.009mg Plum
Threonine 0.01mg Plum
Isoleucine 0.014mg Plum
Leucine 0.015mg Plum
Lysine 0.016mg Plum
Methionine 0.008mg Plum
Phenylalanine 0.014mg Plum
Valine 0.016mg Plum
Histidine 0.009mg Plum
Saturated Fat 0.017g 0.09g Plum
Monounsaturated Fat 0.134g 0.068g Plum
Polyunsaturated fat 0.044g 0.169g Fennel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum Fennel
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
9%
Plum
28%
Fennel
Minerals Daily Need Coverage Score
6%
Plum
18%
Fennel

Comparison summary

Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 52mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 0.073g)
Which food is lower in Sugar?
Fennel
Fennel is lower in Sugar (difference - 5.99g)
Which food is lower in glycemic index?
Fennel
Fennel is lower in glycemic index (difference - 8)
Which food is cheaper?
Fennel
Fennel is cheaper (difference - $0.3)
Which food is richer in minerals?
Fennel
Fennel is relatively richer in minerals
Which food is richer in vitamins?
Fennel
Fennel 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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.