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Fennel vs. Rapini — In-Depth Nutrition Comparison

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Summary of differences between fennel and rapini

  • Fennel has less vitamin K, vitamin A, iron, folate, vitamin B1, vitamin B6, vitamin C, manganese, vitamin B2, and vitamin E than rapini.
  • Rapini covers your daily need for vitamin K, 134% more than fennel.
  • The glycemic index of fennel is higher.

These are the specific foods used in this comparison Fennel, bulb, raw and Broccoli raab, raw.

Infographic

Fennel vs Rapini 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.
Fennel
2
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%
Rapini
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more PotassiumPotassium +111.2%
Contains more CopperCopper +57.1%
Contains more MagnesiumMagnesium +29.4%
Contains more CalciumCalcium +120.4%
Contains more IronIron +193.2%
Contains more ZincZinc +285%
Contains more PhosphorusPhosphorus +46%
Contains less SodiumSodium -36.5%
Contains more ManganeseManganese +106.8%
Contains more SeleniumSelenium +42.9%

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.
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% 16% 12% 0% 2.5% 7.4% 12% 14% 11% 0% 157% 20% 7.2%
Rapini
11
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin CVitamin C +68.3%
Contains more Vitamin AVitamin A +172.9%
Contains more Vitamin EVitamin E +179.3%
Contains more Vitamin B1Vitamin B1 +1520%
Contains more Vitamin B2Vitamin B2 +303.1%
Contains more Vitamin B3Vitamin B3 +90.8%
Contains more Vitamin B5Vitamin B5 +38.8%
Contains more Vitamin B6Vitamin B6 +263.8%
Contains more Vitamin KVitamin K +256.7%
Contains more FolateFolate +207.4%
Contains more CholineCholine +38.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fennel
2
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Rapini
3
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more CarbsCarbs +156.1%
Contains more OtherOther +11.7%
Contains more ProteinProtein +155.6%
Contains more FatsFats +145%
~equal in Water ~92.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +161.5%
Contains more Poly. FatPolyunsaturated fat +30%
Contains less Sat. FatSaturated fat -44.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fennel Rapini DV% diff.
Vitamin K 62.8µg 224µg 134%
Iron 0.73mg 2.14mg 18%
Folate 27µg 83µg 14%
Vitamin B1 0.01mg 0.162mg 13%
Vitamin B6 0.047mg 0.171mg 10%
Vitamin A 48µg 131µg 9%
Vitamin C 12mg 20.2mg 9%
Manganese 0.191mg 0.395mg 9%
Vitamin B2 0.032mg 0.129mg 7%
Vitamin E 0.58mg 1.62mg 7%
Calcium 49mg 108mg 6%
Potassium 414mg 196mg 6%
Zinc 0.2mg 0.77mg 5%
Vitamin B3 0.64mg 1.221mg 4%
Protein 1.24g 3.17g 4%
Copper 0.066mg 0.042mg 3%
Phosphorus 50mg 73mg 3%
Fiber 3.1g 2.7g 2%
Vitamin B5 0.232mg 0.322mg 2%
Sodium 52mg 33mg 1%
Selenium 0.7µg 1µg 1%
Magnesium 17mg 22mg 1%
Carbs 7.3g 2.85g 1%
Choline 13.2mg 18.3mg 1%
Calories 31kcal 22kcal 0%
Fats 0.2g 0.49g 0%
Net carbs 4.2g 0.15g N/A
Sugar 3.93g 0.38g N/A
Saturated fat 0.09g 0.05g 0%
Monounsaturated fat 0.068g 0.026g 0%
Polyunsaturated fat 0.169g 0.13g 0%
Tryptophan 0.043mg 0%
Threonine 0.106mg 0%
Isoleucine 0.104mg 0%
Leucine 0.17mg 0%
Lysine 0.198mg 0%
Methionine 0.048mg 0%
Phenylalanine 0.128mg 0%
Valine 0.153mg 0%
Histidine 0.066mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fennel Rapini
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
23%
Fennel
71%
Rapini
Minerals Daily Need Coverage Score
18%
Fennel
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 3.55g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 0.04g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is cheaper?
Fennel
Fennel is cheaper (difference - $0.2)
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. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/nutrients
  2. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.