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Fennel vs. Spirulina — In-Depth Nutrition Comparison

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Summary of differences between fennel and spirulina

  • Fennel has more vitamin K, vitamin A, vitamin C, fiber, potassium, and phosphorus; however, spirulina is higher in copper, iron, vitamin B2, and vitamin B1.
  • Spirulina covers your daily need for copper, 59% more than fennel.
  • Fennel has 25 times more vitamin K than spirulina. While fennel has 62.8µg of vitamin K, spirulina has only 2.5µg.

These are the specific foods used in this comparison Fennel, bulb, raw and Seaweed, spirulina, raw.

Infographic

Fennel vs Spirulina 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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 14% 3.6% 11% 105% 199% 5.5% 4.7% 13% 24% 3.8%
Contains more CalciumCalcium +308.3%
Contains more PotassiumPotassium +226%
Contains more PhosphorusPhosphorus +354.5%
Contains less SodiumSodium -46.9%
Contains more MagnesiumMagnesium +11.8%
Contains more IronIron +282.2%
Contains more CopperCopper +804.5%
~equal in Zinc ~0.2mg
~equal in Manganese ~0.186mg
~equal in Selenium ~0.7µg

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
7
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 3% 1% 9.8% 0% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8% 3.5%
Contains more Vitamin CVitamin C +1233.3%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin EVitamin E +18.4%
Contains more Vitamin B6Vitamin B6 +38.2%
Contains more Vitamin KVitamin K +2412%
Contains more FolateFolate +200%
Contains more CholineCholine +103.1%
Contains more Vitamin B1Vitamin B1 +2120%
Contains more Vitamin B2Vitamin B2 +968.8%
Contains more Vitamin B3Vitamin B3 +86.9%
Contains more Vitamin B5Vitamin B5 +40.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fennel Spirulina DV% diff.
Copper 0.066mg 0.597mg 59%
Vitamin K 62.8µg 2.5µg 50%
Iron 0.73mg 2.79mg 26%
Vitamin B2 0.032mg 0.342mg 24%
Vitamin B1 0.01mg 0.222mg 18%
Vitamin C 12mg 0.9mg 12%
Fiber 3.1g 0.4g 11%
Protein 1.24g 5.92g 9%
Potassium 414mg 127mg 8%
Phosphorus 50mg 11mg 6%
Folate 27µg 9µg 5%
Vitamin A 48µg 3µg 5%
Calcium 49mg 12mg 4%
Vitamin B3 0.64mg 1.196mg 3%
Carbs 7.3g 2.42g 2%
Vitamin B5 0.232mg 0.325mg 2%
Sodium 52mg 98mg 2%
Choline 13.2mg 6.5mg 1%
Vitamin E 0.58mg 0.49mg 1%
Vitamin B6 0.047mg 0.034mg 1%
Calories 31kcal 26kcal 0%
Fats 0.2g 0.39g 0%
Net carbs 4.2g 2.02g N/A
Magnesium 17mg 19mg 0%
Sugar 3.93g 0.3g N/A
Zinc 0.2mg 0.2mg 0%
Selenium 0.7µg 0.7µg 0%
Manganese 0.191mg 0.186mg 0%
Saturated fat 0.09g 0.135g 0%
Monounsaturated fat 0.068g 0.034g 0%
Polyunsaturated fat 0.169g 0.106g 0%
Tryptophan 0.096mg 0%
Threonine 0.306mg 0%
Isoleucine 0.331mg 0%
Leucine 0.509mg 0%
Lysine 0.312mg 0%
Methionine 0.118mg 0%
Phenylalanine 0.286mg 0%
Valine 0.362mg 0%
Histidine 0.112mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fennel
2
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more CarbsCarbs +201.7%
Contains more OtherOther +75%
Contains more ProteinProtein +377.4%
Contains more FatsFats +95%
~equal in Water ~90.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fennel
3
28% 21% 52%
Saturated fat: Sat. Fat 0.09 g
Monounsaturated fat: Mono. Fat 0.068 g
Polyunsaturated fat: Poly. Fat 0.169 g
49% 12% 39%
Saturated fat: Sat. Fat 0.135 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.106 g
Contains less Sat. FatSaturated fat -33.3%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +59.4%

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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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.