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Fennel vs. Cheese sandwich — In-Depth Nutrition Comparison

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Significant differences between fennel and cheese sandwich

  • Fennel has more vitamin A; however, cheese sandwich is richer in phosphorus, selenium, manganese, vitamin B2, vitamin B1, iron, and vitamin B6.
  • Cheese sandwich covers your daily phosphorus needs 47% more than fennel.
  • Cheese sandwich has 14 times less vitamin A than fennel. Fennel has 963IU of vitamin A, while cheese sandwich has 71IU.
  • Fennel contains less sodium.

Specific food types used in this comparison are Fennel, bulb, raw and Crackers, wheat, sandwich, with cheese filling.

Infographic

Fennel vs Cheese sandwich 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
2
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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more PotassiumPotassium +35.3%
Contains less SodiumSodium -93.8%
Contains more MagnesiumMagnesium +217.6%
Contains more CalciumCalcium +316.3%
Contains more IronIron +258.9%
Contains more CopperCopper +142.4%
Contains more ZincZinc +335%
Contains more PhosphorusPhosphorus +664%
Contains more ManganeseManganese +467%
Contains more SeleniumSelenium +3371.4%

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
5
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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin AVitamin A +128.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +3480%
Contains more Vitamin B2Vitamin B2 +1234.4%
Contains more Vitamin B3Vitamin B3 +397.7%
Contains more Vitamin B5Vitamin B5 +168.1%
Contains more Vitamin B6Vitamin B6 +455.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +137%
~equal in Vitamin D ~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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more WaterWater +2719.1%
Contains more ProteinProtein +690.3%
Contains more FatsFats +12400%
Contains more CarbsCarbs +697.3%
Contains more OtherOther +261.9%

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +15122.1%
Contains more Poly. FatPolyunsaturated fat +5323.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fennel Cheese sandwich DV% diff.
Polyunsaturated fat 0.169g 9.166g 60%
Vitamin K 62.8µg 52%
Phosphorus 50mg 382mg 47%
Selenium 0.7µg 24.3µg 43%
Manganese 0.191mg 1.083mg 39%
Fats 0.2g 25g 38%
Sodium 52mg 839mg 34%
Vitamin B2 0.032mg 0.427mg 30%
Vitamin B1 0.01mg 0.358mg 29%
Monounsaturated fat 0.068g 10.351g 26%
Iron 0.73mg 2.62mg 24%
Calories 31kcal 497kcal 23%
Saturated fat 0.09g 4.129g 18%
Carbs 7.3g 58.2g 17%
Protein 1.24g 9.8g 17%
Calcium 49mg 204mg 16%
Vitamin B3 0.64mg 3.185mg 16%
Vitamin B6 0.047mg 0.261mg 16%
Vitamin C 12mg 1.5mg 12%
Copper 0.066mg 0.16mg 10%
Folate 27µg 64µg 9%
Magnesium 17mg 54mg 9%
Vitamin B5 0.232mg 0.622mg 8%
Zinc 0.2mg 0.87mg 6%
Vitamin B12 0µg 0.12µg 5%
Vitamin E 0.58mg 4%
Potassium 414mg 306mg 3%
Vitamin A 48µg 21µg 3%
Cholesterol 0mg 7mg 2%
Choline 13.2mg 2%
Net carbs 4.2g 55.1g N/A
Sugar 3.93g N/A
Fiber 3.1g 3.1g 0%
Tryptophan 0.13mg 0%
Threonine 0.298mg 0%
Isoleucine 0.383mg 0%
Leucine 0.698mg 0%
Lysine 0.344mg 0%
Methionine 0.167mg 0%
Phenylalanine 0.472mg 0%
Valine 0.438mg 0%
Histidine 0.219mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fennel Cheese sandwich
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
32%
Cheese sandwich
Minerals Daily Need Coverage Score
18%
Fennel
85%
Cheese sandwich

Comparison summary

Which food is lower in Cholesterol?
Fennel
Fennel is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Fennel
Fennel contains less Sodium (difference - 787mg)
Which food is lower in Saturated fat?
Fennel
Fennel is lower in Saturated fat (difference - 4.039g)
Which food is lower in glycemic index?
Fennel
Fennel is lower in glycemic index (difference - 9)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 3.93g)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $0.2)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich 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
  2. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.