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Fennel vs Sauerkraut - In-Depth Nutrition Comparison

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What are the main differences between Fennel and Sauerkraut?

  • Fennel is richer in Vitamin K, Potassium, and Vitamin A RAE, while Sauerkraut is higher in Iron, and Vitamin B6.
  • Fennel's daily need coverage for Vitamin K is 42% higher.
  • Sauerkraut has 48 times less Vitamin A RAE than Fennel. Fennel has 48µg of Vitamin A RAE, while Sauerkraut has 1µg.
  • Sauerkraut is lower in Sugar.

We used Fennel, bulb, raw and Sauerkraut, canned, solids and liquids types in this comparison.

Infographic

Fennel vs Sauerkraut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +63.3%
Contains more Magnesium +30.8%
Contains more Phosphorus +150%
Contains more Potassium +143.5%
Contains less Sodium -92.1%
Contains more Iron +101.4%
Contains more Copper +45.5%
Equal in Zinc - 0.19
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 13% 22% 37% 7% 6% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Contains more Calcium +63.3%
Contains more Magnesium +30.8%
Contains more Phosphorus +150%
Contains more Potassium +143.5%
Contains less Sodium -92.1%
Contains more Iron +101.4%
Contains more Copper +45.5%
Equal in Zinc - 0.19

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Fennel
7
:
Contains more Vitamin A +5250%
Contains more Vitamin E +314.3%
Contains more Vitamin B2 +45.5%
Contains more Vitamin B3 +347.6%
Contains more Vitamin B5 +149.5%
Contains more Folate +12.5%
Contains more Vitamin K +383.1%
Contains more Vitamin C +22.5%
Contains more Vitamin B1 +110%
Contains more Vitamin B6 +176.6%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Contains more Vitamin A +5250%
Contains more Vitamin E +314.3%
Contains more Vitamin B2 +45.5%
Contains more Vitamin B3 +347.6%
Contains more Vitamin B5 +149.5%
Contains more Folate +12.5%
Contains more Vitamin K +383.1%
Contains more Vitamin C +22.5%
Contains more Vitamin B1 +110%
Contains more Vitamin B6 +176.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Fennel Sauerkraut
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Fennel Sauerkraut Opinion
Net carbs 4.2g 1.38g Fennel
Protein 1.24g 0.91g Fennel
Fats 0.2g 0.14g Fennel
Carbs 7.3g 4.28g Fennel
Calories 31kcal 19kcal Fennel
Starch g g
Fructose g 0.04g Sauerkraut
Sugar 3.93g 1.78g Sauerkraut
Fiber 3.1g 2.9g Fennel
Calcium 49mg 30mg Fennel
Iron 0.73mg 1.47mg Sauerkraut
Magnesium 17mg 13mg Fennel
Phosphorus 50mg 20mg Fennel
Potassium 414mg 170mg Fennel
Sodium 52mg 661mg Fennel
Zinc 0.2mg 0.19mg Fennel
Copper 0.066mg 0.096mg Sauerkraut
Vitamin A 963IU 18IU Fennel
Vitamin E 0.58mg 0.14mg Fennel
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 12mg 14.7mg Sauerkraut
Vitamin B1 0.01mg 0.021mg Sauerkraut
Vitamin B2 0.032mg 0.022mg Fennel
Vitamin B3 0.64mg 0.143mg Fennel
Vitamin B5 0.232mg 0.093mg Fennel
Vitamin B6 0.047mg 0.13mg Sauerkraut
Folate 27µg 24µg Fennel
Vitamin B12 0µg 0µg
Vitamin K 62.8µg 13µg Fennel
Tryptophan mg 0.008mg Sauerkraut
Threonine mg 0.025mg Sauerkraut
Isoleucine mg 0.021mg Sauerkraut
Leucine mg 0.029mg Sauerkraut
Lysine mg 0.031mg Sauerkraut
Methionine mg 0.009mg Sauerkraut
Phenylalanine mg 0.023mg Sauerkraut
Valine mg 0.03mg Sauerkraut
Histidine mg 0.016mg Sauerkraut
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.09g 0.034g Sauerkraut
Monounsaturated Fat 0.068g 0.013g Fennel
Polyunsaturated fat 0.169g 0.067g Fennel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fennel Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
28
Fennel
13
Sauerkraut
Mineral Summary Score
18
Fennel
28
Sauerkraut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Fennel
5%
Sauerkraut
Carbohydrates
7%
Fennel
4%
Sauerkraut
Fats
1%
Fennel
1%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 2.15g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.056g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 13)
Which food contains less Sodium?
Fennel
Fennel contains less Sodium (difference - 609mg)
Which food is cheaper?
Fennel
Fennel is cheaper (difference - $0.8)
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)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/nutrients
  2. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.