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Garden cress vs. Fennel — In-Depth Nutrition Comparison

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Significant differences between garden cress and fennel

  • Garden cress has more vitamin K, vitamin C, vitamin A, vitamin B2, manganese, vitamin B6, folate, copper, and iron; however, fennel is richer in fiber.
  • Garden cress covers your daily vitamin K needs 399% more than fennel.
  • Fennel has 9 times less Vitamin K than garden cress. Garden cress has 541.9µg of Vitamin K, while fennel has 62.8µg.

Specific food types used in this comparison are Cress, garden, raw and Fennel, bulb, raw.

Infographic

Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Fennel
0
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 +123.5%
Contains more CalciumCalcium +65.3%
Contains more PotassiumPotassium +46.4%
Contains more IronIron +78.1%
Contains more CopperCopper +157.6%
Contains more ZincZinc +15%
Contains more PhosphorusPhosphorus +52%
Contains less SodiumSodium -73.1%
Contains more ManganeseManganese +189.5%
Contains more SeleniumSelenium +28.6%

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 230% 415% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Fennel
0
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 CVitamin C +475%
Contains more Vitamin AVitamin A +618.3%
Contains more Vitamin EVitamin E +20.7%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +712.5%
Contains more Vitamin B3Vitamin B3 +56.3%
Contains more Vitamin B6Vitamin B6 +425.5%
Contains more Vitamin KVitamin K +762.9%
Contains more FolateFolate +196.3%
Contains more CholineCholine +47.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.232mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 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 +109.7%
Contains more FatsFats +250%
Contains more OtherOther +71.4%
Contains more CarbsCarbs +32.7%
~equal in Water ~90.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 49% 47%
Saturated Fat: Sat. Fat 0.023 g
Monounsaturated Fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Fennel
0
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 -74.4%
Contains more Mono. FatMonounsaturated Fat +251.5%
Contains more Poly. FatPolyunsaturated fat +34.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garden cress Fennel Opinion
Calories 32kcal 31kcal Garden cress
Protein 2.6g 1.24g Garden cress
Fats 0.7g 0.2g Garden cress
Vitamin C 69mg 12mg Garden cress
Net carbs 4.4g 4.2g Garden cress
Carbs 5.5g 7.3g Fennel
Magnesium 38mg 17mg Garden cress
Calcium 81mg 49mg Garden cress
Potassium 606mg 414mg Garden cress
Iron 1.3mg 0.73mg Garden cress
Sugar 4.4g 3.93g Fennel
Fiber 1.1g 3.1g Fennel
Copper 0.17mg 0.066mg Garden cress
Zinc 0.23mg 0.2mg Garden cress
Phosphorus 76mg 50mg Garden cress
Sodium 14mg 52mg Garden cress
Vitamin A 6917IU 963IU Garden cress
Vitamin A 346µg 48µg Garden cress
Vitamin E 0.7mg 0.58mg Garden cress
Manganese 0.553mg 0.191mg Garden cress
Selenium 0.9µg 0.7µg Garden cress
Vitamin B1 0.08mg 0.01mg Garden cress
Vitamin B2 0.26mg 0.032mg Garden cress
Vitamin B3 1mg 0.64mg Garden cress
Vitamin B5 0.242mg 0.232mg Garden cress
Vitamin B6 0.247mg 0.047mg Garden cress
Vitamin K 541.9µg 62.8µg Garden cress
Folate 80µg 27µg Garden cress
Choline 19.5mg 13.2mg Garden cress
Saturated Fat 0.023g 0.09g Garden cress
Monounsaturated Fat 0.239g 0.068g Garden cress
Polyunsaturated fat 0.228g 0.169g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress 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
173%
Garden cress
26%
Fennel
Minerals Daily Need Coverage Score
33%
Garden cress
18%
Fennel

Comparison summary

Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 38mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.067g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 45)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.2)
Which food is richer in minerals?
Garden cress
Garden cress is relatively richer in minerals
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is lower in Sugar?
Fennel
Fennel is lower in Sugar (difference - 0.47g)
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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.