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Fennel vs. Fortune cookie — In-Depth Nutrition Comparison

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How are fennel and fortune cookie different?

  • Fennel is richer in vitamin K, vitamin A, vitamin C, potassium, and fiber, while fortune cookie is higher in vitamin B1, folate, iron, vitamin B2, and vitamin B3.
  • Fennel covers your daily need for vitamin K, 51% more than fortune cookie.
  • Fortune cookie has a higher glycemic index (77) than fennel (45).

Fennel, bulb, raw and Cookies, fortune types were used in this article.

Infographic

Fennel vs Fortune cookie 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
5
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 5% 3.6% 3.6% 54% 20% 4.6% 15% 4% 25% 16%
Contains more MagnesiumMagnesium +142.9%
Contains more CalciumCalcium +308.3%
Contains more PotassiumPotassium +909.8%
Contains more ZincZinc +17.6%
Contains more PhosphorusPhosphorus +42.9%
Contains more IronIron +97.3%
Contains less SodiumSodium -40.4%
Contains more SeleniumSelenium +314.3%
~equal in Copper ~0.06mg
~equal in Manganese ~0.19mg

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 0% 0.33% 0.6% 0% 46% 30% 35% 18% 3% 1.3% 2.8% 50% 3.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4700%
Contains more Vitamin EVitamin E +1833.3%
Contains more Vitamin B6Vitamin B6 +261.5%
Contains more Vitamin KVitamin K +5609.1%
Contains more CholineCholine +120%
Contains more Vitamin B1Vitamin B1 +1720%
Contains more Vitamin B2Vitamin B2 +306.3%
Contains more Vitamin B3Vitamin B3 +187.5%
Contains more Vitamin B5Vitamin B5 +28%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +144.4%
~equal in Vitamin D ~0µg

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% 3% 84% 8%
Protein: 4.2 g
Fats: 2.7 g
Carbs: 84 g
Water: 8 g
Other: 1.1 g
Contains more WaterWater +1027.6%
Contains more ProteinProtein +238.7%
Contains more FatsFats +1250%
Contains more CarbsCarbs +1050.7%
~equal in Other ~1.1g

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
27% 54% 19%
Saturated fat: Sat. Fat 0.669 g
Monounsaturated fat: Mono. Fat 1.345 g
Polyunsaturated fat: Poly. Fat 0.466 g
Contains less Sat. FatSaturated fat -86.5%
Contains more Mono. FatMonounsaturated fat +1877.9%
Contains more Poly. FatPolyunsaturated fat +175.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fennel Fortune cookie DV% diff.
Vitamin K 62.8µg 1.1µg 51%
Carbs 7.3g 84g 26%
Calories 31kcal 378kcal 17%
Vitamin B1 0.01mg 0.182mg 14%
Vitamin C 12mg 0mg 13%
Potassium 414mg 41mg 11%
Folate 27µg 66µg 10%
Iron 0.73mg 1.44mg 9%
Vitamin B3 0.64mg 1.84mg 8%
Vitamin B2 0.032mg 0.13mg 8%
Protein 1.24g 4.2g 6%
Fiber 3.1g 1.6g 6%
Vitamin A 48µg 1µg 5%
Selenium 0.7µg 2.9µg 4%
Vitamin E 0.58mg 0.03mg 4%
Fats 0.2g 2.7g 4%
Calcium 49mg 12mg 4%
Monounsaturated fat 0.068g 1.345g 3%
Saturated fat 0.09g 0.669g 3%
Vitamin B6 0.047mg 0.013mg 3%
Phosphorus 50mg 35mg 2%
Polyunsaturated fat 0.169g 0.466g 2%
Magnesium 17mg 7mg 2%
Copper 0.066mg 0.06mg 1%
Cholesterol 0mg 2mg 1%
Vitamin B5 0.232mg 0.297mg 1%
Choline 13.2mg 6mg 1%
Sodium 52mg 31mg 1%
Net carbs 4.2g 82.4g N/A
Sugar 3.93g 45.42g N/A
Zinc 0.2mg 0.17mg 0%
Manganese 0.191mg 0.19mg 0%
Vitamin B12 0µg 0.01µg 0%
Tryptophan 0.061mg 0%
Threonine 0.123mg 0%
Isoleucine 0.165mg 0%
Leucine 0.295mg 0%
Lysine 0.157mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.203mg 0%
Valine 0.192mg 0%
Histidine 0.088mg 0%
Omega-3 - DHA 0g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fennel Fortune cookie
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%
Fortune cookie
Minerals Daily Need Coverage Score
18%
Fennel
15%
Fortune cookie

Comparison summary

Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 21mg)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $0.2)
Which food is lower in Cholesterol?
Fennel
Fennel is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Fennel
Fennel is lower in Sugar (difference - 41.49g)
Which food is lower in Saturated fat?
Fennel
Fennel is lower in Saturated fat (difference - 0.579g)
Which food is lower in glycemic index?
Fennel
Fennel is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Fennel
Fennel 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. Fortune cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172722/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.