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  6. Fennel vs. Cardoon

Fennel vs. Cardoon — In-Depth Nutrition Comparison

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How are Fennel and Cardoon different?

  • Fennel is higher in Vitamin C, Fiber, and Vitamin A RAE, however, Cardoon is richer in Copper, Folate, Magnesium, and Vitamin B6.
  • Daily need coverage for Copper from Cardoon is 18% higher.
  • Fennel has less Sodium.

Fennel, bulb, raw and Cardoon, raw are the varieties used in this article.

Infographic

Fennel vs Cardoon 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
6
:
4
Cardoon
Cardoon
Contains more Phosphorus +117.4%
Contains less Sodium -69.4%
Contains more Zinc +17.6%
Contains more Selenium +250%
Contains more Calcium +42.9%
Contains more Magnesium +147.1%
Contains more Copper +250%
Contains more Manganese +34%
Equal in Iron - 0.7
Equal in Potassium - 400
Fennel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 13% 22% 37% 7% 6% 22% 25% 4%
Cardoon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
Contains more Phosphorus +117.4%
Contains less Sodium -69.4%
Contains more Zinc +17.6%
Contains more Selenium +250%
Contains more Calcium +42.9%
Contains more Magnesium +147.1%
Contains more Copper +250%
Contains more Manganese +34%
Equal in Iron - 0.7
Equal in Potassium - 400

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
6
:
4
Cardoon
Cardoon
Contains more Vitamin A +∞%
Contains more Vitamin C +500%
Contains more Vitamin B3 +113.3%
Contains more Vitamin B1 +100%
Contains more Vitamin B5 +45.7%
Contains more Vitamin B6 +146.8%
Contains more Folate +151.9%
Equal in Vitamin B2 - 0.03
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%
Cardoon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 7% 5% 7% 6% 21% 27% 51% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +500%
Contains more Vitamin B3 +113.3%
Contains more Vitamin B1 +100%
Contains more Vitamin B5 +45.7%
Contains more Vitamin B6 +146.8%
Contains more Folate +151.9%
Equal in Vitamin B2 - 0.03

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fennel
Fennel
3
:
2
Cardoon
Cardoon
Contains more Protein +77.1%
Contains more Fats +100%
Contains more Carbs +79.4%
Equal in Water - 94
Equal in Other - 1.13
Fennel
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Cardoon
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Contains more Protein +77.1%
Contains more Fats +100%
Contains more Carbs +79.4%
Equal in Water - 94
Equal in Other - 1.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fennel
Fennel
2
:
1
Cardoon
Cardoon
Contains more Monounsaturated Fat +277.8%
Contains more Polyunsaturated fat +312.2%
Contains less Saturated Fat -87.8%
Fennel
28% 21% 52%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.068 g
Polyunsaturated fat: 0.169 g
Cardoon
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 g
Contains more Monounsaturated Fat +277.8%
Contains more Polyunsaturated fat +312.2%
Contains less Saturated Fat -87.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fennel Cardoon Opinion
Net carbs 4.2g 2.47g Fennel
Protein 1.24g 0.7g Fennel
Fats 0.2g 0.1g Fennel
Carbs 7.3g 4.07g Fennel
Calories 31kcal 17kcal Fennel
Sugar 3.93g Cardoon
Fiber 3.1g 1.6g Fennel
Calcium 49mg 70mg Cardoon
Iron 0.73mg 0.7mg Fennel
Magnesium 17mg 42mg Cardoon
Phosphorus 50mg 23mg Fennel
Potassium 414mg 400mg Fennel
Sodium 52mg 170mg Fennel
Zinc 0.2mg 0.17mg Fennel
Copper 0.066mg 0.231mg Cardoon
Manganese 0.191mg 0.256mg Cardoon
Selenium 0.7µg 0.2µg Fennel
Vitamin A 963IU 0IU Fennel
Vitamin A RAE 48µg 0µg Fennel
Vitamin E 0.58mg Fennel
Vitamin C 12mg 2mg Fennel
Vitamin B1 0.01mg 0.02mg Cardoon
Vitamin B2 0.032mg 0.03mg Fennel
Vitamin B3 0.64mg 0.3mg Fennel
Vitamin B5 0.232mg 0.338mg Cardoon
Vitamin B6 0.047mg 0.116mg Cardoon
Folate 27µg 68µg Cardoon
Vitamin K 62.8µg Fennel
Saturated Fat 0.09g 0.011g Cardoon
Monounsaturated Fat 0.068g 0.018g Fennel
Polyunsaturated fat 0.169g 0.041g Fennel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fennel Cardoon
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
10%
Cardoon
Minerals Daily Need Coverage Score
18%
Fennel
26%
Cardoon

Comparison summary

Which food contains less Sodium?
Fennel
Fennel contains less Sodium (difference - 118mg)
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 3.93g)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.079g)
Which food is lower in glycemic index?
Cardoon
Cardoon is lower in glycemic index (difference - 45)
Which food is cheaper?
Cardoon
Cardoon 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.
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
  2. Cardoon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169981/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.