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Fennel vs. Penne — In-Depth Nutrition Comparison

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Summary of differences between fennel and penne

  • Fennel has more vitamin A, vitamin C, and potassium; however, penne is higher in phosphorus, zinc, and monounsaturated fat.
  • Fennel covers your daily need for vitamin A, 19% more than penne.
  • Fennel has less sodium.

These are the specific foods used in this comparison Fennel, bulb, raw and KASHI Three Cheese Penne, frozen, unprepared.

Infographic

Fennel vs Penne 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%
Penne
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 27% 11% 30% 0% 30% 51% 32% 0% 0%
Contains more PotassiumPotassium +239.3%
Contains more CopperCopper +∞%
Contains less SodiumSodium -79%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +76.5%
Contains more CalciumCalcium +81.6%
Contains more ZincZinc +450%
Contains more PhosphorusPhosphorus +136%
~equal in Iron ~0.8mg

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
11
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%
Penne
0
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~µg

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
Penne
4
6% 4% 17% 72%
Protein: 5.7 g
Fats: 4 g
Carbs: 16.8 g
Water: 72.4 g
Other: 1.1 g
Contains more WaterWater +24.6%
Contains more ProteinProtein +359.7%
Contains more FatsFats +1900%
Contains more CarbsCarbs +130.1%
~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
Penne
2
62% 27% 11%
Saturated fat: Sat. Fat 2.3 g
Monounsaturated fat: Mono. Fat 1 g
Polyunsaturated fat: Poly. Fat 0.4 g
Contains less Sat. FatSaturated fat -96.1%
Contains more Mono. FatMonounsaturated fat +1370.6%
Contains more Poly. FatPolyunsaturated fat +136.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fennel Penne DV% diff.
Vitamin K 62.8µg 52%
Vitamin C 12mg 0mg 13%
Saturated fat 0.09g 2.3g 10%
Phosphorus 50mg 118mg 10%
Sodium 52mg 248mg 9%
Potassium 414mg 122mg 9%
Protein 1.24g 5.7g 9%
Zinc 0.2mg 1.1mg 8%
Manganese 0.191mg 8%
Folate 27µg 7%
Copper 0.066mg 7%
Fats 0.2g 4g 6%
Vitamin B5 0.232mg 5%
Vitamin A 48µg 5%
Calories 31kcal 126kcal 5%
Vitamin B6 0.047mg 4%
Vitamin E 0.58mg 4%
Calcium 49mg 89mg 4%
Cholesterol 0mg 12mg 4%
Vitamin B3 0.64mg 4%
Magnesium 17mg 30mg 3%
Carbs 7.3g 16.8g 3%
Monounsaturated fat 0.068g 1g 2%
Choline 13.2mg 2%
Fiber 3.1g 2.7g 2%
Vitamin B2 0.032mg 2%
Polyunsaturated fat 0.169g 0.4g 2%
Vitamin B1 0.01mg 1%
Selenium 0.7µg 1%
Iron 0.73mg 0.8mg 1%
Net carbs 4.2g 14.1g N/A
Sugar 3.93g 1.9g N/A
Trans fat 0g 0.2g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fennel Penne
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
0%
Penne
Minerals Daily Need Coverage Score
18%
Fennel
20%
Penne

Comparison summary

Which food is lower in Sugar?
Penne
Penne is lower in Sugar (difference - 2.03g)
Which food is lower in glycemic index?
Penne
Penne is lower in glycemic index (difference - 2)
Which food is cheaper?
Penne
Penne is cheaper (difference - $0.2)
Which food is lower in Cholesterol?
Fennel
Fennel is lower in Cholesterol (difference - 12mg)
Which food contains less Sodium?
Fennel
Fennel contains less Sodium (difference - 196mg)
Which food is lower in Saturated fat?
Fennel
Fennel is lower in Saturated fat (difference - 2.21g)
Which food is richer in vitamins?
Fennel
Fennel is relatively richer in vitamins
Which food is richer in minerals?
?
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

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.