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Fennel vs. Cereal — In-Depth Nutrition Comparison

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A recap on differences between fennel and cereal

  • Fennel is higher in vitamin K, yet cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C.
  • Cereal covers your daily vitamin B1 needs 523% more than fennel.
  • The amount of sodium in fennel is lower.
  • The glycemic index of fennel is lower.

Food varieties used in this article are Fennel, bulb, raw and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Fennel vs Cereal 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
3
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%
Cereal
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Contains more CalciumCalcium +390%
Contains more PotassiumPotassium +294.3%
Contains less SodiumSodium -93.5%
Contains more MagnesiumMagnesium +11.8%
Contains more IronIron +4565.8%
Contains more CopperCopper +107.6%
Contains more ZincZinc +3700%
Contains more PhosphorusPhosphorus +54%
Contains more ManganeseManganese +313.6%
Contains more SeleniumSelenium +800%

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
4
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%
Cereal
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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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +625%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +220.8%
Contains more Vitamin AVitamin A +1595.8%
Contains more Vitamin B1Vitamin B1 +62780%
Contains more Vitamin B2Vitamin B2 +11993.8%
Contains more Vitamin B3Vitamin B3 +4528.1%
Contains more Vitamin B6Vitamin B6 +12636.2%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.226mg
~equal in Vitamin B12 ~µg

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
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more WaterWater +2286.5%
Contains more ProteinProtein +388.7%
Contains more FatsFats +440%
Contains more CarbsCarbs +1089.7%
Contains more OtherOther +112.4%

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
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Contains less Sat. FatSaturated fat -65.4%
Contains more Mono. FatMonounsaturated fat +200%
Contains more Poly. FatPolyunsaturated fat +109.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fennel Cereal DV% diff.
Vitamin B1 0.01mg 6.288mg 523%
Vitamin B6 0.047mg 5.986mg 457%
Iron 0.73mg 34.06mg 417%
Vitamin B2 0.032mg 3.87mg 295%
Vitamin B3 0.64mg 29.62mg 181%
Vitamin A 48µg 814µg 85%
Zinc 0.2mg 7.6mg 67%
Vitamin K 62.8µg 0µg 52%
Sodium 52mg 795mg 32%
Vitamin C 12mg 38.5mg 29%
Carbs 7.3g 86.85g 27%
Manganese 0.191mg 0.79mg 26%
Calories 31kcal 378kcal 17%
Selenium 0.7µg 6.3µg 10%
Protein 1.24g 6.06g 10%
Potassium 414mg 105mg 9%
Copper 0.066mg 0.137mg 8%
Folate 27µg 7%
Fiber 3.1g 1.4g 7%
Phosphorus 50mg 77mg 4%
Calcium 49mg 10mg 4%
Vitamin E 0.58mg 0.08mg 3%
Choline 13.2mg 2%
Fats 0.2g 1.08g 1%
Saturated fat 0.09g 0.26g 1%
Polyunsaturated fat 0.169g 0.354g 1%
Net carbs 4.2g 85.45g N/A
Magnesium 17mg 19mg 0%
Sugar 3.93g 10.35g N/A
Vitamin B5 0.232mg 0.226mg 0%
Monounsaturated fat 0.068g 0.204g 0%
Tryptophan 0.066mg 0%
Threonine 0.241mg 0%
Isoleucine 0.26mg 0%
Leucine 0.767mg 0%
Lysine 0.113mg 0%
Methionine 0.13mg 0%
Phenylalanine 0.365mg 0%
Valine 0.344mg 0%
Histidine 0.162mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fennel Cereal
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
371%
Cereal
Minerals Daily Need Coverage Score
18%
Fennel
183%
Cereal

Comparison summary

Which food is lower in Sugar?
Fennel
Fennel is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Fennel
Fennel contains less Sodium (difference - 743mg)
Which food is lower in Saturated fat?
Fennel
Fennel is lower in Saturated fat (difference - 0.17g)
Which food is lower in glycemic index?
Fennel
Fennel is lower in glycemic index (difference - 24)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $0.2)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
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.