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Fennel vs Cauliflower - In-Depth Nutrition Comparison

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Important differences between Fennel and Cauliflower

  • Fennel has more Vitamin K, however Cauliflower has more Vitamin C, Vitamin B6, Vitamin B5, Folate, Choline, and Vitamin A.
  • Cauliflower's daily need coverage for Vitamin C is 40% more.
  • Fennel has 7 times more Vitamin E than Cauliflower. Fennel has 0.58mg of Vitamin E , while Cauliflower has 0.08mg.

The food varieties used in the comparison are Fennel, bulb, raw and Cauliflower, raw.

Infographic

Fennel vs Cauliflower 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +73.8%
Contains more Calcium +122.7%
Contains more Potassium +38.5%
Contains more Magnesium +13.3%
Contains more Copper +69.2%
Contains more Phosphorus +13.6%
Contains more Zinc +35%
Contains less Sodium -42.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 37% 13% 22% 6% 22% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Contains more Iron +73.8%
Contains more Calcium +122.7%
Contains more Potassium +38.5%
Contains more Magnesium +13.3%
Contains more Copper +69.2%
Contains more Phosphorus +13.6%
Contains more Zinc +35%
Contains less Sodium -42.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Fennel
4
:
Contains more Vitamin A +∞%
Contains more Vitamin E +625%
Contains more Vitamin B3 +26.2%
Contains more Vitamin K +305.2%
Contains more Vitamin C +301.7%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B5 +187.5%
Contains more Vitamin B6 +291.5%
Contains more Folate +111.1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 40% 58% 12% 0% 3% 8% 12% 14% 11% 0% 157% 21%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
Contains more Vitamin A +∞%
Contains more Vitamin E +625%
Contains more Vitamin B3 +26.2%
Contains more Vitamin K +305.2%
Contains more Vitamin C +301.7%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B5 +187.5%
Contains more Vitamin B6 +291.5%
Contains more Folate +111.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Fennel Cauliflower
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Fennel Cauliflower Opinion
Calories 31kcal 25kcal Fennel
Protein 1.24g 1.92g Cauliflower
Fats 0.2g 0.28g Cauliflower
Vitamin C 12mg 48.2mg Cauliflower
Net carbs 4.2g 2.97g Fennel
Carbs 7.3g 4.97g Fennel
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.73mg 0.42mg Fennel
Calcium 49mg 22mg Fennel
Potassium 414mg 299mg Fennel
Magnesium 17mg 15mg Fennel
Sugar 3.93g 1.91g Cauliflower
Fiber 3.1g 2g Fennel
Copper 0.066mg 0.039mg Fennel
Zinc 0.2mg 0.27mg Cauliflower
Starch g g
Phosphorus 50mg 44mg Fennel
Sodium 52mg 30mg Cauliflower
Vitamin A 963IU 0IU Fennel
Vitamin E 0.58mg 0.08mg Fennel
Vitamin D 0µg 0µg
Vitamin B1 0.01mg 0.05mg Cauliflower
Vitamin B2 0.032mg 0.06mg Cauliflower
Vitamin B3 0.64mg 0.507mg Fennel
Vitamin B5 0.232mg 0.667mg Cauliflower
Vitamin B6 0.047mg 0.184mg Cauliflower
Vitamin B12 0µg 0µg
Vitamin K 62.8µg 15.5µg Fennel
Folate 27µg 57µg Cauliflower
Trans Fat 0g 0g
Saturated Fat 0.09g 0.13g Fennel
Monounsaturated Fat 0.068g 0.034g Fennel
Polyunsaturated fat 0.169g 0.031g Fennel
Tryptophan mg 0.02mg Cauliflower
Threonine mg 0.076mg Cauliflower
Isoleucine mg 0.071mg Cauliflower
Leucine mg 0.106mg Cauliflower
Lysine mg 0.217mg Cauliflower
Methionine mg 0.02mg Cauliflower
Phenylalanine mg 0.065mg Cauliflower
Valine mg 0.125mg Cauliflower
Histidine mg 0.056mg Cauliflower
Fructose g 0.97g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fennel Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
28
Fennel
30
Cauliflower
Mineral Summary Score
18
Fennel
13
Cauliflower

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Fennel
12%
Cauliflower
Carbohydrates
7%
Fennel
5%
Cauliflower
Fats
1%
Fennel
1%
Cauliflower

Comparison summary

Which food is lower in Saturated Fat?
Fennel
Fennel is lower in Saturated Fat (difference - 0.04g)
Which food is lower in glycemic index?
Fennel
Fennel is lower in glycemic index (difference - 45)
Which food is cheaper?
Fennel
Fennel is cheaper (difference - $0.2)
Which food is richer in minerals?
Fennel
Fennel is relatively richer in minerals
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 2.02g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 22mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.