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  6. Fennel vs. Sauerkraut

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, vitamin A, and potassium, while sauerkraut is higher in iron and vitamin B6.
  • Fennel's daily need coverage for vitamin K is 42% higher.
  • Sauerkraut has 54 times less vitamin A than fennel. Fennel has 963IU of vitamin A, while sauerkraut has 18IU.
  • Sauerkraut is lower in sugar.
  • Fennel has a higher glycemic index (45) than sauerkraut (32).

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

Infographic

Fennel vs Sauerkraut 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
7
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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more MagnesiumMagnesium +30.8%
Contains more CalciumCalcium +63.3%
Contains more PotassiumPotassium +143.5%
Contains more PhosphorusPhosphorus +150%
Contains less SodiumSodium -92.1%
Contains more ManganeseManganese +26.5%
Contains more SeleniumSelenium +16.7%
Contains more IronIron +101.4%
Contains more CopperCopper +45.5%
~equal in Zinc ~0.19mg

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
8
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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin AVitamin A +4700%
Contains more Vitamin EVitamin E +314.3%
Contains more Vitamin B2Vitamin B2 +45.5%
Contains more Vitamin B3Vitamin B3 +347.6%
Contains more Vitamin B5Vitamin B5 +149.5%
Contains more Vitamin KVitamin K +383.1%
Contains more FolateFolate +12.5%
Contains more CholineCholine +26.9%
Contains more Vitamin CVitamin C +22.5%
Contains more Vitamin B1Vitamin B1 +110%
Contains more Vitamin B6Vitamin B6 +176.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fennel Sauerkraut DV% diff.
Vitamin K 62.8µg 13µg 42%
Sodium 52mg 661mg 26%
Iron 0.73mg 1.47mg 9%
Potassium 414mg 170mg 7%
Vitamin B6 0.047mg 0.13mg 6%
Vitamin A 48µg 1µg 5%
Phosphorus 50mg 20mg 4%
Copper 0.066mg 0.096mg 3%
Vitamin E 0.58mg 0.14mg 3%
Vitamin C 12mg 14.7mg 3%
Vitamin B3 0.64mg 0.143mg 3%
Vitamin B5 0.232mg 0.093mg 3%
Manganese 0.191mg 0.151mg 2%
Calcium 49mg 30mg 2%
Vitamin B2 0.032mg 0.022mg 1%
Folate 27µg 24µg 1%
Choline 13.2mg 10.4mg 1%
Polyunsaturated fat 0.169g 0.067g 1%
Calories 31kcal 19kcal 1%
Vitamin B1 0.01mg 0.021mg 1%
Protein 1.24g 0.91g 1%
Magnesium 17mg 13mg 1%
Carbs 7.3g 4.28g 1%
Fiber 3.1g 2.9g 1%
Fats 0.2g 0.14g 0%
Net carbs 4.2g 1.38g N/A
Sugar 3.93g 1.78g N/A
Zinc 0.2mg 0.19mg 0%
Selenium 0.7µg 0.6µg 0%
Saturated fat 0.09g 0.034g 0%
Monounsaturated fat 0.068g 0.013g 0%
Tryptophan 0.008mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fennel
Fennel
3
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +36.3%
Contains more FatsFats +42.9%
Contains more CarbsCarbs +70.6%
Contains more OtherOther +104.8%
~equal in Water ~92.52g

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
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Mono. FatMonounsaturated fat +423.1%
Contains more Poly. FatPolyunsaturated fat +152.2%
Contains less Sat. FatSaturated fat -62.2%

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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. 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.