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  6. Fennel vs. Red leaf lettuce

Fennel vs. Red leaf lettuce — In-Depth Nutrition Comparison

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The main differences between fennel and red leaf lettuce

  • Fennel is richer in vitamin C, fiber, and potassium, yet red leaf lettuce is richer in vitamin A, vitamin K, and iron.
  • Daily need coverage for vitamin A for red leaf lettuce is 131% higher.
  • Fennel contains 8 times more sugar than red leaf lettuce. Fennel contains 3.93g of sugar, while red leaf lettuce contains 0.48g.

Food types used in this article are Fennel, bulb, raw and Lettuce, red leaf, raw.

Infographic

Fennel vs Red leaf lettuce 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
Contains more MagnesiumMagnesium +41.7%
Contains more CalciumCalcium +48.5%
Contains more PotassiumPotassium +121.4%
Contains more CopperCopper +135.7%
Contains more PhosphorusPhosphorus +78.6%
Contains more IronIron +64.4%
Contains less SodiumSodium -51.9%
Contains more SeleniumSelenium +114.3%
~equal in Zinc ~0.2mg
~equal in Manganese ~0.203mg

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
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 12% 125% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
Contains more Vitamin CVitamin C +224.3%
Contains more Vitamin EVitamin E +286.7%
Contains more Vitamin B3Vitamin B3 +99.4%
Contains more Vitamin B5Vitamin B5 +61.1%
Contains more CholineCholine +11.9%
Contains more Vitamin AVitamin A +681.3%
Contains more Vitamin B1Vitamin B1 +540%
Contains more Vitamin B2Vitamin B2 +140.6%
Contains more Vitamin B6Vitamin B6 +112.8%
Contains more Vitamin KVitamin K +123.4%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fennel Red leaf lettuce DV% diff.
Vitamin K 62.8µg 140.3µg 65%
Vitamin A 48µg 375µg 36%
Vitamin C 12mg 3.7mg 9%
Fiber 3.1g 0.9g 9%
Potassium 414mg 187mg 7%
Iron 0.73mg 1.2mg 6%
Vitamin B1 0.01mg 0.064mg 5%
Vitamin B6 0.047mg 0.1mg 4%
Copper 0.066mg 0.028mg 4%
Vitamin B2 0.032mg 0.077mg 3%
Phosphorus 50mg 28mg 3%
Vitamin E 0.58mg 0.15mg 3%
Calcium 49mg 33mg 2%
Carbs 7.3g 2.26g 2%
Folate 27µg 36µg 2%
Vitamin B5 0.232mg 0.144mg 2%
Vitamin B3 0.64mg 0.321mg 2%
Polyunsaturated fat 0.169g 0.072g 1%
Calories 31kcal 16kcal 1%
Selenium 0.7µg 1.5µg 1%
Magnesium 17mg 12mg 1%
Manganese 0.191mg 0.203mg 1%
Sodium 52mg 25mg 1%
Protein 1.24g 1.33g 0%
Fats 0.2g 0.22g 0%
Net carbs 4.2g 1.36g N/A
Sugar 3.93g 0.48g N/A
Zinc 0.2mg 0.2mg 0%
Choline 13.2mg 11.8mg 0%
Saturated fat 0.09g 0.017g 0%
Monounsaturated fat 0.068g 0.005g 0%
Tryptophan 0.022mg 0%
Threonine 0.048mg 0%
Isoleucine 0.038mg 0%
Leucine 0.07mg 0%
Lysine 0.045mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.067mg 0%
Valine 0.048mg 0%
Histidine 0.019mg 0%
Fructose 0.28g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fennel
Fennel
2
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more CarbsCarbs +223%
Contains more OtherOther +90.9%
~equal in Protein ~1.33g
~equal in Fats ~0.22g
~equal in Water ~95.64g

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
18% 5% 77%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +1260%
Contains more Poly. FatPolyunsaturated fat +134.7%
Contains less Sat. FatSaturated fat -81.1%

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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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.