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  6. Fennel vs. Shortbread

Fennel vs. Shortbread — In-Depth Nutrition Comparison

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How are fennel and shortbread different?

  • Fennel is higher in vitamin K, vitamin A, and vitamin C; however, shortbread is richer in vitamin B1, iron, vitamin B2, vitamin B3, and folate.
  • Daily need coverage for vitamin K for fennel is 43% higher.
  • Fennel has less sodium.
  • Fennel has a lower glycemic index (45) than shortbread (64).

Fennel, bulb, raw and Cookies, shortbread, commercially prepared, plain are the varieties used in this article.

Infographic

Fennel vs Shortbread 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
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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more MagnesiumMagnesium +21.4%
Contains more CalciumCalcium +276.9%
Contains more PotassiumPotassium +370.5%
Contains less SodiumSodium -85.3%
Contains more IronIron +308.2%
Contains more CopperCopper +36.4%
Contains more ZincZinc +145%
Contains more PhosphorusPhosphorus +32%
Contains more ManganeseManganese +105.8%
Contains more SeleniumSelenium +785.7%

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
4
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 0% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +470.9%
Contains more CholineCholine +1366.7%
Contains more Vitamin EVitamin E +320.7%
Contains more Vitamin B1Vitamin B1 +3430%
Contains more Vitamin B2Vitamin B2 +881.3%
Contains more Vitamin B3Vitamin B3 +411.7%
Contains more Vitamin B5Vitamin B5 +38.4%
Contains more Vitamin B6Vitamin B6 +51.1%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fennel Shortbread DV% diff.
Polyunsaturated fat 0.169g 8.326g 54%
Vitamin K 62.8µg 11µg 43%
Fats 0.2g 26.22g 40%
Saturated fat 0.09g 8.105g 36%
Vitamin B1 0.01mg 0.353mg 29%
Iron 0.73mg 2.98mg 28%
Calories 31kcal 514kcal 24%
Vitamin B2 0.032mg 0.314mg 22%
Carbs 7.3g 63.78g 19%
Starch 40.47g 17%
Monounsaturated fat 0.068g 6.708g 17%
Vitamin B3 0.64mg 3.275mg 16%
Folate 27µg 81µg 14%
Sodium 52mg 353mg 13%
Vitamin C 12mg 0mg 13%
Vitamin E 0.58mg 2.44mg 12%
Selenium 0.7µg 6.2µg 10%
Potassium 414mg 88mg 10%
Manganese 0.191mg 0.393mg 9%
Protein 1.24g 5.37g 8%
Fiber 3.1g 1.3g 7%
Vitamin A 48µg 0µg 5%
Calcium 49mg 13mg 4%
Zinc 0.2mg 0.49mg 3%
Copper 0.066mg 0.09mg 3%
Choline 13.2mg 0.9mg 2%
Vitamin B5 0.232mg 0.321mg 2%
Vitamin B6 0.047mg 0.071mg 2%
Phosphorus 50mg 66mg 2%
Magnesium 17mg 14mg 1%
Net carbs 4.2g 62.48g N/A
Sugar 3.93g 21.65g N/A
Trans fat 0g 0.714g N/A
Fructose 0.3g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0g 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fennel
Fennel
2
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more WaterWater +2405.8%
Contains more ProteinProtein +333.1%
Contains more FatsFats +13010%
Contains more CarbsCarbs +773.7%
~equal in Other ~1.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fennel
Fennel
1
28% 21% 52%
Saturated fat: Sat. Fat 0.09 g
Monounsaturated fat: Mono. Fat 0.068 g
Polyunsaturated fat: Poly. Fat 0.169 g
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +9764.7%
Contains more Poly. FatPolyunsaturated fat +4826.6%

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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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.