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Fennel vs. Béchamel sauce — In-Depth Nutrition Comparison

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Important differences between fennel and béchamel sauce

  • Fennel has more vitamin K, vitamin A, vitamin C, and fiber; however, béchamel sauce has more vitamin B12, vitamin B2, vitamin D, and calcium.
  • Fennel's daily need coverage for vitamin K is 52% more.
  • Fennel has 31 times more fiber than béchamel sauce. Fennel has 3.1g of fiber, while béchamel sauce has 0.1g.
  • Fennel is lower in sodium.

The food varieties used in the comparison are Fennel, bulb, raw and Sauce, homemade, white, thin.

Infographic

Fennel vs Béchamel sauce 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
6
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 38% 14% 7.9% 4.3% 11% 43% 43% 3.1% 18%
Contains more MagnesiumMagnesium +13.3%
Contains more PotassiumPotassium +154%
Contains more IronIron +247.6%
Contains more CopperCopper +407.7%
Contains less SodiumSodium -84.1%
Contains more ManganeseManganese +695.8%
Contains more CalciumCalcium +157.1%
Contains more ZincZinc +110%
Contains more PhosphorusPhosphorus +102%
Contains more SeleniumSelenium +371.4%

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.
Fennel
6
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%
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 2.7% 24% 3.4% 18% 14% 42% 4.9% 20% 9.5% 38% 1.5% 6.8% 7.7%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin EVitamin E +241.2%
Contains more Vitamin B3Vitamin B3 +145.2%
Contains more Vitamin B6Vitamin B6 +14.6%
Contains more Vitamin KVitamin K +10366.7%
Contains more FolateFolate +200%
Contains more Vitamin AVitamin A +52.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +450%
Contains more Vitamin B2Vitamin B2 +475%
Contains more Vitamin B5Vitamin B5 +46.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Choline ~14.1mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fennel
1
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
Contains more WaterWater +11.8%
Contains more ProteinProtein +204%
Contains more FatsFats +3265%
Contains more OtherOther +37.1%
~equal in Carbs ~7.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fennel
1
28% 21% 52%
Saturated fat: Sat. Fat 0.09 g
Monounsaturated fat: Mono. Fat 0.068 g
Polyunsaturated fat: Poly. Fat 0.169 g
34% 42% 25%
Saturated fat: Sat. Fat 2.152 g
Monounsaturated fat: Mono. Fat 2.67 g
Polyunsaturated fat: Poly. Fat 1.586 g
Contains less Sat. FatSaturated fat -95.8%
Contains more Mono. FatMonounsaturated fat +3826.5%
Contains more Poly. FatPolyunsaturated fat +838.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fennel Béchamel sauce DV% diff.
Vitamin K 62.8µg 0.6µg 52%
Vitamin B12 0µg 0.3µg 13%
Vitamin C 12mg 0.8mg 12%
Vitamin B2 0.032mg 0.184mg 12%
Sodium 52mg 328mg 12%
Fiber 3.1g 0.1g 12%
Fats 0.2g 6.73g 10%
Polyunsaturated fat 0.169g 1.586g 9%
Saturated fat 0.09g 2.152g 9%
Calcium 49mg 126mg 8%
Manganese 0.191mg 0.024mg 7%
Phosphorus 50mg 101mg 7%
Iron 0.73mg 0.21mg 7%
Potassium 414mg 163mg 7%
Monounsaturated fat 0.068g 2.67g 7%
Copper 0.066mg 0.013mg 6%
Vitamin D 0IU 49IU 6%
Vitamin D 0µg 1.2µg 6%
Protein 1.24g 3.77g 5%
Folate 27µg 9µg 5%
Selenium 0.7µg 3.3µg 5%
Vitamin B1 0.01mg 0.055mg 4%
Calories 31kcal 105kcal 4%
Vitamin E 0.58mg 0.17mg 3%
Cholesterol 0mg 8mg 3%
Vitamin A 48µg 73µg 3%
Vitamin B3 0.64mg 0.261mg 2%
Vitamin B5 0.232mg 0.339mg 2%
Zinc 0.2mg 0.42mg 2%
Net carbs 4.2g 7.3g N/A
Carbs 7.3g 7.4g 0%
Magnesium 17mg 15mg 0%
Sugar 3.93g 4.78g N/A
Vitamin B6 0.047mg 0.041mg 0%
Choline 13.2mg 14.1mg 0%
Tryptophan 0.046mg 0%
Threonine 0.147mg 0%
Isoleucine 0.198mg 0%
Leucine 0.32mg 0%
Lysine 0.259mg 0%
Methionine 0.082mg 0%
Phenylalanine 0.157mg 0%
Valine 0.219mg 0%
Histidine 0.089mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fennel Béchamel sauce
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
15%
Béchamel sauce
Minerals Daily Need Coverage Score
18%
Fennel
19%
Béchamel sauce

Comparison summary

Which food is lower in Cholesterol?
Fennel
Fennel is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Fennel
Fennel is lower in Sugar (difference - 0.85g)
Which food contains less Sodium?
Fennel
Fennel contains less Sodium (difference - 276mg)
Which food is lower in Saturated fat?
Fennel
Fennel is lower in Saturated fat (difference - 2.062g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 45)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $0.2)
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.
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. 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.