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  6. Fennel vs. Cranberries

Fennel vs. Cranberries — In-Depth Nutrition Comparison

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A recap on differences between fennel and cranberries

  • Fennel is higher than cranberries in vitamin K, vitamin A, potassium, folate, iron, and phosphorus.
  • Fennel covers your daily vitamin K needs 48% more than cranberries.
  • Fennel contains 27 times more folate than cranberries. While fennel contains 27µg of folate, cranberries contain only 1µg.

Food varieties used in this article are Fennel, bulb, raw and Cranberries, raw.

Infographic

Fennel vs Cranberries 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
8
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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +183.3%
Contains more CalciumCalcium +512.5%
Contains more PotassiumPotassium +417.5%
Contains more IronIron +217.4%
Contains more CopperCopper +17.9%
Contains more ZincZinc +122.2%
Contains more PhosphorusPhosphorus +354.5%
Contains more SeleniumSelenium +600%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +39.8%

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
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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin B2Vitamin B2 +60%
Contains more Vitamin B3Vitamin B3 +533.7%
Contains more Vitamin KVitamin K +1156%
Contains more FolateFolate +2600%
Contains more CholineCholine +140%
Contains more Vitamin CVitamin C +16.7%
Contains more Vitamin EVitamin E +127.6%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B5Vitamin B5 +27.2%
Contains more Vitamin B6Vitamin B6 +21.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fennel Cranberries DV% diff.
Vitamin K 62.8µg 5µg 48%
Potassium 414mg 80mg 10%
Folate 27µg 1µg 7%
Iron 0.73mg 0.23mg 6%
Phosphorus 50mg 11mg 6%
Vitamin E 0.58mg 1.32mg 5%
Vitamin A 48µg 3µg 5%
Calcium 49mg 8mg 4%
Manganese 0.191mg 0.267mg 3%
Magnesium 17mg 6mg 3%
Vitamin B3 0.64mg 0.101mg 3%
Sodium 52mg 2mg 2%
Protein 1.24g 0.46g 2%
Fiber 3.1g 3.6g 2%
Carbs 7.3g 11.97g 2%
Vitamin C 12mg 14mg 2%
Vitamin B6 0.047mg 0.057mg 1%
Choline 13.2mg 5.5mg 1%
Polyunsaturated fat 0.169g 0.055g 1%
Vitamin B5 0.232mg 0.295mg 1%
Calories 31kcal 46kcal 1%
Fructose 0.67g 1%
Vitamin B2 0.032mg 0.02mg 1%
Zinc 0.2mg 0.09mg 1%
Copper 0.066mg 0.056mg 1%
Selenium 0.7µg 0.1µg 1%
Fats 0.2g 0.13g 0%
Net carbs 4.2g 8.37g N/A
Sugar 3.93g 4.27g N/A
Vitamin B1 0.01mg 0.012mg 0%
Saturated fat 0.09g 0.008g 0%
Monounsaturated fat 0.068g 0.018g 0%
Tryptophan 0.003mg 0%
Threonine 0.028mg 0%
Isoleucine 0.033mg 0%
Leucine 0.053mg 0%
Lysine 0.039mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.036mg 0%
Valine 0.045mg 0%
Histidine 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fennel
Fennel
4
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +169.6%
Contains more FatsFats +53.8%
Contains more OtherOther +775%
Contains more CarbsCarbs +64%
~equal in Water ~87.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fennel
Fennel
2
28% 21% 52%
Saturated fat: Sat. Fat 0.09 g
Monounsaturated fat: Mono. Fat 0.068 g
Polyunsaturated fat: Poly. Fat 0.169 g
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +277.8%
Contains more Poly. FatPolyunsaturated fat +207.3%
Contains less Sat. FatSaturated fat -91.1%

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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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.