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Fennel vs. English muffin — In-Depth Nutrition Comparison

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What are the main differences between fennel and English muffins?

  • Fennel is richer in vitamin A, vitamin C, and potassium, while English muffins are higher in vitamin B1, phosphorus, vitamin B2, manganese, copper, and vitamin B3.
  • Fennel's daily need coverage for vitamin A is 19% higher.
  • English muffins have 120 times less vitamin C than fennel. Fennel has 12mg of vitamin C, while English muffins have 0.1mg.
  • Fennel is lower in sodium.
  • English muffins have a higher glycemic index (77) than fennel (45).

We used Fennel, bulb, raw and English muffins, plain, unenriched, without calcium propionate (includes sourdough) types in this comparison.

Infographic

Fennel vs English muffin 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Contains more PotassiumPotassium +216%
Contains less SodiumSodium -88.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +23.5%
Contains more IronIron +21.9%
Contains more CopperCopper +95.5%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +166%
Contains more ManganeseManganese +86.9%
~equal in Calcium ~52mg

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Contains more Vitamin CVitamin C +11900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1710%
Contains more Vitamin B2Vitamin B2 +381.3%
Contains more Vitamin B3Vitamin B3 +144.7%
Contains more Vitamin B5Vitamin B5 +92.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +37%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.043mg

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
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Contains more WaterWater +114.3%
Contains more ProteinProtein +521%
Contains more FatsFats +800%
Contains more CarbsCarbs +530.1%
Contains more OtherOther +128.6%

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
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Contains less Sat. FatSaturated fat -65.3%
Contains more Mono. FatMonounsaturated fat +344.1%
Contains more Poly. FatPolyunsaturated fat +425.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fennel English muffin
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Fennel English muffin DV% diff.
Vitamin K 62.8µg 52%
Sodium 52mg 464mg 18%
Vitamin B1 0.01mg 0.181mg 14%
Vitamin C 12mg 0.1mg 13%
Protein 1.24g 7.7g 13%
Carbs 7.3g 46g 13%
Phosphorus 50mg 133mg 12%
Calories 31kcal 235kcal 10%
Vitamin B2 0.032mg 0.154mg 9%
Potassium 414mg 131mg 8%
Manganese 0.191mg 0.357mg 7%
Copper 0.066mg 0.129mg 7%
Vitamin B3 0.64mg 1.566mg 6%
Polyunsaturated fat 0.169g 0.888g 5%
Vitamin A 48µg 0µg 5%
Zinc 0.2mg 0.7mg 5%
Vitamin E 0.58mg 4%
Vitamin B5 0.232mg 0.446mg 4%
Folate 27µg 37µg 3%
Vitamin B12 0µg 0.04µg 2%
Choline 13.2mg 2%
Fats 0.2g 1.8g 2%
Fiber 3.1g 2.7g 2%
Iron 0.73mg 0.89mg 2%
Saturated fat 0.09g 0.259g 1%
Selenium 0.7µg 1%
Magnesium 17mg 21mg 1%
Monounsaturated fat 0.068g 0.302g 1%
Net carbs 4.2g 43.3g N/A
Calcium 49mg 52mg 0%
Sugar 3.93g N/A
Vitamin B6 0.047mg 0.043mg 0%
Tryptophan 0.092mg 0%
Threonine 0.242mg 0%
Isoleucine 0.315mg 0%
Leucine 0.553mg 0%
Lysine 0.241mg 0%
Methionine 0.139mg 0%
Phenylalanine 0.379mg 0%
Valine 0.353mg 0%
Histidine 0.17mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fennel English muffin
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
14%
English muffin
Minerals Daily Need Coverage Score
18%
Fennel
30%
English muffin

Comparison summary

Which food contains less Sodium?
Fennel
Fennel contains less Sodium (difference - 412mg)
Which food is lower in Saturated fat?
Fennel
Fennel is lower in Saturated fat (difference - 0.169g)
Which food is lower in glycemic index?
Fennel
Fennel is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 3.93g)
Which food is cheaper?
English muffin
English muffin is cheaper (difference - $0.2)
Which food is richer in minerals?
English muffin
English muffin is relatively richer in minerals
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

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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.