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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, while Sauerkraut is higher in Iron and Vitamin B6.
  • Fennel's daily need coverage for Vitamin K is 41% higher.
  • Sauerkraut has 48 times less Vitamin A than Fennel. Fennel has 48µg of Vitamin A, while Sauerkraut has 1µg.
  • Sauerkraut is lower in Sugars.

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
Fennel
6
:
Contains more Calcium +63.3%
Contains more Potassium +143.5%
Contains more Magnesium +30.8%
Contains more Phosphorus +150%
Contains less Sodium -92.1%
Contains more Iron +101.4%
Contains more Copper +45.5%
Equal in Zinc - 0.19
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 37% 13% 22% 6% 22% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Contains more Calcium +63.3%
Contains more Potassium +143.5%
Contains more Magnesium +30.8%
Contains more Phosphorus +150%
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 Vitamin K +383.1%
Contains more Folate +12.5%
Contains more Vitamin C +22.5%
Contains more Vitamin B1 +110%
Contains more Vitamin B6 +176.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 40% 58% 12% 0% 3% 8% 12% 14% 11% 0% 157% 21%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 49% 2% 3% 0% 6% 6% 3% 6% 30% 0% 33% 18%
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 Vitamin K +383.1%
Contains more Folate +12.5%
Contains more Vitamin C +22.5%
Contains more Vitamin B1 +110%
Contains more Vitamin B6 +176.6%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
7%
Fennel
5%
Sauerkraut
Carbohydrates
7%
Fennel
4%
Sauerkraut
Fats
1%
Fennel
1%
Sauerkraut

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Fennel Sauerkraut
Lower in Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Sauerkraut
Sauerkraut contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Fennel Sauerkraut Opinion
Calories 31 19 Fennel
Protein 1.24 0.91 Fennel
Fats 0.2 0.14 Fennel
Vitamin C 12 14.7 Sauerkraut
Carbs 7.3 4.28 Fennel
Cholesterol 0 0
Vitamin D 0 0
Iron 0.73 1.47 Sauerkraut
Calcium 49 30 Fennel
Potassium 414 170 Fennel
Magnesium 17 13 Fennel
Sugars 3.93 1.78 Sauerkraut
Fiber 3.1 2.9 Fennel
Copper 0.066 0.096 Sauerkraut
Zinc 0.2 0.19 Fennel
Starch
Phosphorus 50 20 Fennel
Sodium 52 661 Fennel
Vitamin A 963 18 Fennel
Vitamin E 0.58 0.14 Fennel
Vitamin D 0 0
Vitamin B1 0.01 0.021 Sauerkraut
Vitamin B2 0.032 0.022 Fennel
Vitamin B3 0.64 0.143 Fennel
Vitamin B5 0.232 0.093 Fennel
Vitamin B6 0.047 0.13 Sauerkraut
Vitamin B12 0 0
Vitamin K 62.8 13 Fennel
Folate 27 24 Fennel
Trans Fat 0 0
Saturated Fat 0.09 0.034 Sauerkraut
Monounsaturated Fat 0.068 0.013 Fennel
Polyunsaturated fat 0.169 0.067 Fennel
Tryptophan 0.008 Sauerkraut
Threonine 0.025 Sauerkraut
Isoleucine 0.021 Sauerkraut
Leucine 0.029 Sauerkraut
Lysine 0.031 Sauerkraut
Methionine 0.009 Sauerkraut
Phenylalanine 0.023 Sauerkraut
Valine 0.03 Sauerkraut
Histidine 0.016 Sauerkraut
Fructose 0.04 Sauerkraut

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.