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  6. Fennel vs. Salsify

Fennel vs. Salsify — In-Depth Nutrition Comparison

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A recap on differences between Fennel and Salsify

  • Fennel is higher in Vitamin K, Vitamin C, and Vitamin A RAE, yet Salsify is higher in Vitamin B6, and Vitamin B2.
  • Fennel covers your daily Vitamin K needs 52% more than Salsify.

Food varieties used in this article are Fennel, bulb, raw and Salsify, cooked, boiled, drained, without salt.

Infographic

Fennel vs Salsify 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
4
:
6
Salsify
Salsify
Contains more Iron +32.7%
Contains more Potassium +46.3%
Contains more Selenium +16.7%
Contains more Phosphorus +12%
Contains less Sodium -69.2%
Contains more Zinc +50%
Equal in Calcium - 47
Equal in Magnesium - 18
Equal in Copper - 0.07
Equal in Manganese - 0.21
Fennel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 13% 22% 37% 7% 6% 22% 25% 4%
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Contains more Iron +32.7%
Contains more Potassium +46.3%
Contains more Selenium +16.7%
Contains more Phosphorus +12%
Contains less Sodium -69.2%
Contains more Zinc +50%
Equal in Calcium - 47
Equal in Magnesium - 18
Equal in Copper - 0.07
Equal in Manganese - 0.21

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
6
:
4
Salsify
Salsify
Contains more Vitamin A +∞%
Contains more Vitamin E +205.3%
Contains more Vitamin C +160.9%
Contains more Vitamin B3 +63.3%
Contains more Folate +80%
Contains more Vitamin K +20833.3%
Contains more Vitamin B1 +460%
Contains more Vitamin B2 +440.6%
Contains more Vitamin B5 +19%
Contains more Vitamin B6 +363.8%
Fennel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 58% 12% 0% 40% 3% 8% 12% 14% 11% 21% 0% 157%
Salsify
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 16% 14% 40% 8% 17% 51% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +205.3%
Contains more Vitamin C +160.9%
Contains more Vitamin B3 +63.3%
Contains more Folate +80%
Contains more Vitamin K +20833.3%
Contains more Vitamin B1 +460%
Contains more Vitamin B2 +440.6%
Contains more Vitamin B5 +19%
Contains more Vitamin B6 +363.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fennel
Fennel
3
:
2
Salsify
Salsify
Contains more Fats +17.6%
Contains more Water +11.4%
Contains more Other +41.9%
Contains more Protein +120.2%
Contains more Carbs +110.4%
Fennel
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Salsify
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Contains more Fats +17.6%
Contains more Water +11.4%
Contains more Other +41.9%
Contains more Protein +120.2%
Contains more Carbs +110.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fennel
Fennel
2
:
1
Salsify
Salsify
Contains more Monounsaturated Fat +2166.7%
Contains more Polyunsaturated fat +128.4%
Contains less Saturated Fat -54.4%
Fennel
28% 21% 52%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.068 g
Polyunsaturated fat: 0.169 g
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +2166.7%
Contains more Polyunsaturated fat +128.4%
Contains less Saturated Fat -54.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fennel Salsify Opinion
Net carbs 4.2g 12.26g Salsify
Protein 1.24g 2.73g Salsify
Fats 0.2g 0.17g Fennel
Carbs 7.3g 15.36g Salsify
Calories 31kcal 68kcal Salsify
Sugar 3.93g 2.9g Salsify
Fiber 3.1g 3.1g
Calcium 49mg 47mg Fennel
Iron 0.73mg 0.55mg Fennel
Magnesium 17mg 18mg Salsify
Phosphorus 50mg 56mg Salsify
Potassium 414mg 283mg Fennel
Sodium 52mg 16mg Salsify
Zinc 0.2mg 0.3mg Salsify
Copper 0.066mg 0.07mg Salsify
Manganese 0.191mg 0.21mg Salsify
Selenium 0.7µg 0.6µg Fennel
Vitamin A 963IU 0IU Fennel
Vitamin A RAE 48µg 0µg Fennel
Vitamin E 0.58mg 0.19mg Fennel
Vitamin C 12mg 4.6mg Fennel
Vitamin B1 0.01mg 0.056mg Salsify
Vitamin B2 0.032mg 0.173mg Salsify
Vitamin B3 0.64mg 0.392mg Fennel
Vitamin B5 0.232mg 0.276mg Salsify
Vitamin B6 0.047mg 0.218mg Salsify
Folate 27µg 15µg Fennel
Vitamin K 62.8µg 0.3µg Fennel
Saturated Fat 0.09g 0.041g Salsify
Monounsaturated Fat 0.068g 0.003g Fennel
Polyunsaturated fat 0.169g 0.074g Fennel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fennel Salsify
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
28%
Fennel
13%
Salsify
Minerals Daily Need Coverage Score
18%
Fennel
16%
Salsify

Comparison summary

Which food is lower in Sugar?
Salsify
Salsify is lower in Sugar (difference - 1.03g)
Which food contains less Sodium?
Salsify
Salsify contains less Sodium (difference - 36mg)
Which food is lower in Saturated Fat?
Salsify
Salsify is lower in Saturated Fat (difference - 0.049g)
Which food is lower in glycemic index?
Salsify
Salsify is lower in glycemic index (difference - 45)
Which food is cheaper?
Salsify
Salsify is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.