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Fennel vs. Hearts of palm — In-Depth Nutrition Comparison

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How are fennel and hearts of palm different?

  • Fennel is richer in potassium and vitamin A, while hearts of palm are higher in manganese, iron, zinc, and copper.
  • Hearts of palm cover your daily need for manganese, 52% more than fennel.
  • Fennel is lower in sodium.

Fennel, bulb, raw and Hearts of palm, canned types were used in this article.

Infographic

Fennel vs Hearts of palm 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 27% 17% 16% 117% 44% 31% 28% 56% 182% 3.8%
Contains more PotassiumPotassium +133.9%
Contains less SodiumSodium -87.8%
Contains more MagnesiumMagnesium +123.5%
Contains more CalciumCalcium +18.4%
Contains more IronIron +328.8%
Contains more CopperCopper +101.5%
Contains more ZincZinc +475%
Contains more PhosphorusPhosphorus +30%
Contains more ManganeseManganese +629.8%
~equal in Selenium ~0.7µg

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
8
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 26% 0% 0% 0% 2.8% 13% 8.2% 7.6% 5.1% 0% 0% 29% 0%
Contains more Vitamin CVitamin C +51.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +46.5%
Contains more Vitamin B5Vitamin B5 +84.1%
Contains more Vitamin B6Vitamin B6 +113.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +78.1%
Contains more FolateFolate +44.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.011mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fennel
2
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
3% 5% 90% 2%
Protein: 2.52 g
Fats: 0.62 g
Carbs: 4.62 g
Water: 90.2 g
Other: 2.04 g
Contains more CarbsCarbs +58%
Contains more ProteinProtein +103.2%
Contains more FatsFats +210%
Contains more OtherOther +94.3%
~equal in Water ~90.2g

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
30% 24% 46%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.103 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -30.8%
Contains more Mono. FatMonounsaturated fat +51.5%
Contains more Poly. FatPolyunsaturated fat +19.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fennel Hearts of palm DV% diff.
Vitamin K 62.8µg 52%
Manganese 0.191mg 1.394mg 52%
Iron 0.73mg 3.13mg 30%
Sodium 52mg 426mg 16%
Zinc 0.2mg 1.15mg 9%
Copper 0.066mg 0.133mg 7%
Potassium 414mg 177mg 7%
Vitamin C 12mg 7.9mg 5%
Magnesium 17mg 38mg 5%
Vitamin A 48µg 0µg 5%
Vitamin E 0.58mg 4%
Protein 1.24g 2.52g 3%
Folate 27µg 39µg 3%
Fiber 3.1g 2.4g 3%
Choline 13.2mg 2%
Phosphorus 50mg 65mg 2%
Vitamin B2 0.032mg 0.057mg 2%
Vitamin B5 0.232mg 0.126mg 2%
Vitamin B6 0.047mg 0.022mg 2%
Calcium 49mg 58mg 1%
Carbs 7.3g 4.62g 1%
Vitamin B3 0.64mg 0.437mg 1%
Fats 0.2g 0.62g 1%
Calories 31kcal 28kcal 0%
Net carbs 4.2g 2.22g N/A
Sugar 3.93g N/A
Selenium 0.7µg 0.7µg 0%
Vitamin B1 0.01mg 0.011mg 0%
Saturated fat 0.09g 0.13g 0%
Monounsaturated fat 0.068g 0.103g 0%
Polyunsaturated fat 0.169g 0.202g 0%
Tryptophan 0.023mg 0%
Threonine 0.097mg 0%
Isoleucine 0.101mg 0%
Leucine 0.169mg 0%
Lysine 0.091mg 0%
Methionine 0.042mg 0%
Phenylalanine 0.098mg 0%
Valine 0.114mg 0%
Histidine 0.055mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fennel Hearts of palm
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
7%
Hearts of palm
Minerals Daily Need Coverage Score
18%
Fennel
52%
Hearts of palm

Comparison summary

Which food is lower in Sugar?
Hearts of palm
Hearts of palm is lower in Sugar (difference - 3.93g)
Which food is lower in glycemic index?
Hearts of palm
Hearts of palm is lower in glycemic index (difference - 45)
Which food is cheaper?
Hearts of palm
Hearts of palm is cheaper (difference - $0.2)
Which food is richer in minerals?
Hearts of palm
Hearts of palm is relatively richer in minerals
Which food contains less Sodium?
Fennel
Fennel contains less Sodium (difference - 374mg)
Which food is lower in Saturated fat?
Fennel
Fennel is lower in Saturated fat (difference - 0.04g)
Which food is richer in vitamins?
Fennel
Fennel is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Hearts of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168569/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.