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  6. Fennel vs. Butterbur

Fennel vs. Butterbur — In-Depth Nutrition Comparison

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Summary of differences between Fennel and Butterbur

  • Fennel has more Iron, and Phosphorus, however, Butterbur is higher in Vitamin C, Potassium, and Calcium.
  • Butterbur covers your daily need of Vitamin C 22% more than Fennel.
  • Fennel has 7 times more Iron than Butterbur. While Fennel has 0.73mg of Iron, Butterbur has only 0.1mg.

These are the specific foods used in this comparison Fennel, bulb, raw and Butterbur, (fuki), raw.

Infographic

Fennel vs Butterbur 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
Fennel
4
:
6
Butterbur
Butterbur
Contains more Iron +630%
Contains more Magnesium +21.4%
Contains more Phosphorus +316.7%
Contains more Zinc +25%
Contains more Calcium +110.2%
Contains more Potassium +58.2%
Contains less Sodium -86.5%
Contains more Copper +56.1%
Contains more Manganese +43.5%
Contains more Selenium +28.6%
Fennel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 13% 22% 37% 7% 6% 22% 25% 4%
Butterbur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 4% 10% 6% 58% 1% 5% 35% 36% 5%
Contains more Iron +630%
Contains more Magnesium +21.4%
Contains more Phosphorus +316.7%
Contains more Zinc +25%
Contains more Calcium +110.2%
Contains more Potassium +58.2%
Contains less Sodium -86.5%
Contains more Copper +56.1%
Contains more Manganese +43.5%
Contains more Selenium +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.
Fennel
Fennel
7
:
3
Butterbur
Butterbur
Contains more Vitamin A +1826%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +220%
Contains more Vitamin B5 +625%
Contains more Folate +170%
Contains more Vitamin C +162.5%
Contains more Vitamin B1 +100%
Contains more Vitamin B6 +104.3%
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%
Butterbur
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 105% 5% 5% 4% 2% 23% 8% 0% 0%
Contains more Vitamin A +1826%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +220%
Contains more Vitamin B5 +625%
Contains more Folate +170%
Contains more Vitamin C +162.5%
Contains more Vitamin B1 +100%
Contains more Vitamin B6 +104.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fennel
Fennel
3
:
2
Butterbur
Butterbur
Contains more Protein +217.9%
Contains more Fats +400%
Contains more Carbs +102.2%
Contains more Other +39%
Equal in Water - 94.5
Fennel
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Butterbur
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 g
Contains more Protein +217.9%
Contains more Fats +400%
Contains more Carbs +102.2%
Contains more Other +39%
Equal in Water - 94.5

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fennel Butterbur Opinion
Net carbs 4.2g 3.61g Fennel
Protein 1.24g 0.39g Fennel
Fats 0.2g 0.04g Fennel
Carbs 7.3g 3.61g Fennel
Calories 31kcal 14kcal Fennel
Sugar 3.93g Butterbur
Fiber 3.1g Fennel
Calcium 49mg 103mg Butterbur
Iron 0.73mg 0.1mg Fennel
Magnesium 17mg 14mg Fennel
Phosphorus 50mg 12mg Fennel
Potassium 414mg 655mg Butterbur
Sodium 52mg 7mg Butterbur
Zinc 0.2mg 0.16mg Fennel
Copper 0.066mg 0.103mg Butterbur
Manganese 0.191mg 0.274mg Butterbur
Selenium 0.7µg 0.9µg Butterbur
Vitamin A 963IU 50IU Fennel
Vitamin A RAE 48µg 3µg Fennel
Vitamin E 0.58mg Fennel
Vitamin C 12mg 31.5mg Butterbur
Vitamin B1 0.01mg 0.02mg Butterbur
Vitamin B2 0.032mg 0.02mg Fennel
Vitamin B3 0.64mg 0.2mg Fennel
Vitamin B5 0.232mg 0.032mg Fennel
Vitamin B6 0.047mg 0.096mg Butterbur
Folate 27µg 10µg Fennel
Vitamin K 62.8µg Fennel
Saturated Fat 0.09g Butterbur
Monounsaturated Fat 0.068g Fennel
Polyunsaturated fat 0.169g Fennel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fennel Butterbur
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
28%
Fennel
13%
Butterbur
Minerals Daily Need Coverage Score
18%
Fennel
19%
Butterbur

Comparison summary

Which food is richer in vitamins?
Fennel
Fennel is relatively richer in vitamins
Which food is lower in Sugar?
Butterbur
Butterbur is lower in Sugar (difference - 3.93g)
Which food contains less Sodium?
Butterbur
Butterbur contains less Sodium (difference - 45mg)
Which food is lower in Saturated Fat?
Butterbur
Butterbur is lower in Saturated Fat (difference - 0.09g)
Which food is lower in glycemic index?
Butterbur
Butterbur is lower in glycemic index (difference - 45)
Which food is cheaper?
Butterbur
Butterbur is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/nutrients
  2. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.