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Fennel vs Shallot - In-Depth Nutrition Comparison

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The main differences between Fennel and Shallot

  • Fennel is richer in Vitamin K, and Vitamin A RAE, yet Shallot is richer in Vitamin B6, and Iron.
  • Daily need coverage for Vitamin K from Fennel is 52% higher.
  • Fennel contains 10000000 times more Vitamin A RAE than Shallot. Fennel contains 48µg of Vitamin A RAE, while Shallot contains 0µg.
  • Fennel contains less Sugar.

Food types used in this article are Fennel, bulb, raw and Shallots, raw.

Infographic

Fennel vs Shallot 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Fennel
2
:
Contains more Calcium +32.4%
Contains more Potassium +24%
Contains more Iron +64.4%
Contains more Magnesium +23.5%
Contains more Phosphorus +20%
Contains less Sodium -76.9%
Contains more Zinc +100%
Contains more Copper +33.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 13% 22% 37% 7% 6% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 45% 15% 26% 30% 2% 11% 30%
Contains more Calcium +32.4%
Contains more Potassium +24%
Contains more Iron +64.4%
Contains more Magnesium +23.5%
Contains more Phosphorus +20%
Contains less Sodium -76.9%
Contains more Zinc +100%
Contains more Copper +33.3%

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
6
:
Contains more Vitamin A +23975%
Contains more Vitamin E +1350%
Contains more Vitamin C +50%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +220%
Contains more Vitamin K +7750%
Contains more Vitamin B1 +500%
Contains more Vitamin B5 +25%
Contains more Vitamin B6 +634%
Contains more Folate +25.9%
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 1% 1% 0% 27% 15% 5% 4% 18% 80% 26% 0% 2%
Contains more Vitamin A +23975%
Contains more Vitamin E +1350%
Contains more Vitamin C +50%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +220%
Contains more Vitamin K +7750%
Contains more Vitamin B1 +500%
Contains more Vitamin B5 +25%
Contains more Vitamin B6 +634%
Contains more Folate +25.9%

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 Shallot
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar 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 Shallot Opinion
Net carbs 4.2g 13.6g Shallot
Protein 1.24g 2.5g Shallot
Fats 0.2g 0.1g Fennel
Carbs 7.3g 16.8g Shallot
Calories 31kcal 72kcal Shallot
Starch g g
Fructose g g
Sugar 3.93g 7.87g Fennel
Fiber 3.1g 3.2g Shallot
Calcium 49mg 37mg Fennel
Iron 0.73mg 1.2mg Shallot
Magnesium 17mg 21mg Shallot
Phosphorus 50mg 60mg Shallot
Potassium 414mg 334mg Fennel
Sodium 52mg 12mg Shallot
Zinc 0.2mg 0.4mg Shallot
Copper 0.066mg 0.088mg Shallot
Vitamin A 963IU 4IU Fennel
Vitamin E 0.58mg 0.04mg Fennel
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 12mg 8mg Fennel
Vitamin B1 0.01mg 0.06mg Shallot
Vitamin B2 0.032mg 0.02mg Fennel
Vitamin B3 0.64mg 0.2mg Fennel
Vitamin B5 0.232mg 0.29mg Shallot
Vitamin B6 0.047mg 0.345mg Shallot
Folate 27µg 34µg Shallot
Vitamin B12 0µg 0µg
Vitamin K 62.8µg 0.8µg Fennel
Tryptophan mg 0.028mg Shallot
Threonine mg 0.098mg Shallot
Isoleucine mg 0.106mg Shallot
Leucine mg 0.149mg Shallot
Lysine mg 0.125mg Shallot
Methionine mg 0.027mg Shallot
Phenylalanine mg 0.081mg Shallot
Valine mg 0.11mg Shallot
Histidine mg 0.043mg Shallot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.09g 0.017g Shallot
Monounsaturated Fat 0.068g 0.014g Fennel
Polyunsaturated fat 0.169g 0.039g Fennel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fennel Shallot
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
15
Shallot
Mineral Summary Score
18
Fennel
21
Shallot

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
15%
Shallot
Carbohydrates
7%
Fennel
17%
Shallot
Fats
1%
Fennel
0%
Shallot

Comparison summary

Which food contains less Sodium?
Shallot
Shallot contains less Sodium (difference - 40mg)
Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 0.073g)
Which food is lower in glycemic index?
Shallot
Shallot is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Fennel
Fennel is lower in Sugar (difference - 3.94g)
Which food is cheaper?
Fennel
Fennel is cheaper (difference - $0.1)
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

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.