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Fennel vs. Garlic — In-Depth Nutrition Comparison

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Important differences between fennel and garlic

  • Fennel has more vitamin K and vitamin A; however, garlic has more vitamin B6, manganese, copper, selenium, vitamin C, vitamin B1, phosphorus, and calcium.
  • Garlic's daily need coverage for vitamin B6 is 91% more.
  • Fennel has 107 times more vitamin A than garlic. Fennel has 963IU of vitamin A, while garlic has 9IU.
  • Fennel has a higher glycemic index than garlic.

The food varieties used in the comparison are Fennel, bulb, raw and Garlic, raw.

Infographic

Fennel vs Garlic infographic
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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
0
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%
Garlic
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +47.1%
Contains more CalciumCalcium +269.4%
Contains more IronIron +132.9%
Contains more CopperCopper +353%
Contains more ZincZinc +480%
Contains more PhosphorusPhosphorus +206%
Contains less SodiumSodium -67.3%
Contains more ManganeseManganese +775.4%
Contains more SeleniumSelenium +1928.6%
~equal in Potassium ~401mg

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%
Garlic
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +625%
Contains more Vitamin KVitamin K +3594.1%
Contains more FolateFolate +800%
Contains more Vitamin CVitamin C +160%
Contains more Vitamin B1Vitamin B1 +1900%
Contains more Vitamin B2Vitamin B2 +243.8%
Contains more Vitamin B5Vitamin B5 +156.9%
Contains more Vitamin B6Vitamin B6 +2527.7%
Contains more CholineCholine +75.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.7mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fennel Garlic DV% diff.
Vitamin B6 0.047mg 1.235mg 91%
Manganese 0.191mg 1.672mg 64%
Vitamin K 62.8µg 1.7µg 51%
Copper 0.066mg 0.299mg 26%
Selenium 0.7µg 14.2µg 25%
Vitamin C 12mg 31.2mg 21%
Vitamin B1 0.01mg 0.2mg 16%
Phosphorus 50mg 153mg 15%
Calcium 49mg 181mg 13%
Iron 0.73mg 1.7mg 12%
Protein 1.24g 6.36g 10%
Carbs 7.3g 33.06g 9%
Zinc 0.2mg 1.16mg 9%
Vitamin B5 0.232mg 0.596mg 7%
Folate 27µg 3µg 6%
Vitamin B2 0.032mg 0.11mg 6%
Calories 31kcal 149kcal 6%
Vitamin A 48µg 0µg 5%
Fiber 3.1g 2.1g 4%
Vitamin E 0.58mg 0.08mg 3%
Sodium 52mg 17mg 2%
Magnesium 17mg 25mg 2%
Choline 13.2mg 23.2mg 2%
Polyunsaturated fat 0.169g 0.249g 1%
Fats 0.2g 0.5g 0%
Net carbs 4.2g 30.96g N/A
Potassium 414mg 401mg 0%
Sugar 3.93g 1g N/A
Vitamin B3 0.64mg 0.7mg 0%
Saturated fat 0.09g 0.089g 0%
Monounsaturated fat 0.068g 0.011g 0%
Tryptophan 0.066mg 0%
Threonine 0.157mg 0%
Isoleucine 0.217mg 0%
Leucine 0.308mg 0%
Lysine 0.273mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.183mg 0%
Valine 0.291mg 0%
Histidine 0.113mg 0%

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
Garlic
4
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more WaterWater +54%
Contains more ProteinProtein +412.9%
Contains more FatsFats +150%
Contains more CarbsCarbs +352.9%
Contains more OtherOther +42.9%

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
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains more Mono. FatMonounsaturated fat +518.2%
Contains more Poly. FatPolyunsaturated fat +47.3%
~equal in Saturated fat ~0.089g

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.