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Couscous vs. Fennel — In-Depth Nutrition Comparison

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What are the main differences between couscous and fennel?

  • Couscous is richer in selenium, while fennel is higher in vitamin K, vitamin A, vitamin C, potassium, and fiber.
  • Fennel's daily need coverage for vitamin K is 52% higher.
  • Fennel has 39 times less selenium than couscous. Couscous has 27.5µg of selenium, while fennel has 0.7µg.
  • Couscous has a higher glycemic index (65) than fennel (45).

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

Infographic

Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Fennel
7
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 ZincZinc +30%
Contains less SodiumSodium -90.4%
Contains more SeleniumSelenium +3828.6%
Contains more MagnesiumMagnesium +112.5%
Contains more CalciumCalcium +512.5%
Contains more PotassiumPotassium +613.8%
Contains more IronIron +92.1%
Contains more CopperCopper +61%
Contains more PhosphorusPhosphorus +127.3%
Contains more ManganeseManganese +127.4%

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 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
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 +530%
Contains more Vitamin B3Vitamin B3 +53.6%
Contains more Vitamin B5Vitamin B5 +59.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +346.2%
Contains more Vitamin B2Vitamin B2 +18.5%
Contains more Vitamin KVitamin K +62700%
Contains more FolateFolate +80%
Contains more CholineCholine +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.047mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Fennel
3
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 +205.6%
Contains more CarbsCarbs +218.1%
Contains more FatsFats +25%
Contains more WaterWater +24.3%
Contains more OtherOther +303.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 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 -67.8%
Contains more Mono. FatMonounsaturated fat +209.1%
Contains more Poly. FatPolyunsaturated fat +164.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Fennel DV% diff.
Vitamin K 0.1µg 62.8µg 52%
Selenium 27.5µg 0.7µg 49%
Vitamin C 0mg 12mg 13%
Potassium 58mg 414mg 10%
Fiber 1.4g 3.1g 7%
Protein 3.79g 1.24g 5%
Carbs 23.22g 7.3g 5%
Manganese 0.084mg 0.191mg 5%
Vitamin A 0µg 48µg 5%
Calories 112kcal 31kcal 4%
Phosphorus 22mg 50mg 4%
Vitamin B1 0.063mg 0.01mg 4%
Iron 0.38mg 0.73mg 4%
Calcium 8mg 49mg 4%
Copper 0.041mg 0.066mg 3%
Vitamin B5 0.371mg 0.232mg 3%
Folate 15µg 27µg 3%
Vitamin E 0.13mg 0.58mg 3%
Magnesium 8mg 17mg 2%
Vitamin B3 0.983mg 0.64mg 2%
Choline 3.3mg 13.2mg 2%
Sodium 5mg 52mg 2%
Polyunsaturated fat 0.064g 0.169g 1%
Zinc 0.26mg 0.2mg 1%
Fats 0.16g 0.2g 0%
Net carbs 21.82g 4.2g N/A
Sugar 0.1g 3.93g N/A
Vitamin B2 0.027mg 0.032mg 0%
Vitamin B6 0.051mg 0.047mg 0%
Saturated fat 0.029g 0.09g 0%
Monounsaturated fat 0.022g 0.068g 0%
Tryptophan 0.049mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 0%
Histidine 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous 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
7%
Couscous
23%
Fennel
Minerals Daily Need Coverage Score
22%
Couscous
18%
Fennel

Comparison summary

Which food is lower in glycemic index?
Fennel
Fennel is lower in glycemic index (difference - 20)
Which food is cheaper?
Fennel
Fennel is cheaper (difference - $1.1)
Which food is richer in minerals?
Fennel
Fennel is relatively richer in minerals
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 3.83g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 47mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 0.061g)
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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.