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Fennel vs. Sunflower seeds — In-Depth Nutrition Comparison

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Summary of differences between fennel and sunflower seeds

  • Fennel has more vitamin K; however, sunflower seeds are higher in vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, and iron.
  • Sunflower seeds cover your daily need for vitamin E, 231% more than fennel.
  • The glycemic index of fennel is higher.

These are the specific foods used in this comparison Fennel, bulb, raw and Seeds, sunflower seed kernels, dried.

Infographic

Fennel vs Sunflower seeds 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
0
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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more MagnesiumMagnesium +1811.8%
Contains more CalciumCalcium +59.2%
Contains more PotassiumPotassium +55.8%
Contains more IronIron +619.2%
Contains more CopperCopper +2627.3%
Contains more ZincZinc +2400%
Contains more PhosphorusPhosphorus +1220%
Contains less SodiumSodium -82.7%
Contains more ManganeseManganese +920.9%
Contains more SeleniumSelenium +7471.4%

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
3
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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +757.1%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +5963.8%
Contains more Vitamin B1Vitamin B1 +14700%
Contains more Vitamin B2Vitamin B2 +1009.4%
Contains more Vitamin B3Vitamin B3 +1202.3%
Contains more Vitamin B5Vitamin B5 +387.1%
Contains more Vitamin B6Vitamin B6 +2761.7%
Contains more FolateFolate +740.7%
Contains more CholineCholine +317.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fennel
1
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1807.2%
Contains more ProteinProtein +1575.8%
Contains more FatsFats +25630%
Contains more CarbsCarbs +174%
Contains more OtherOther +188.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +27147.1%
Contains more Poly. FatPolyunsaturated fat +13590.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fennel Sunflower seeds
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Fennel Sunflower seeds DV% diff.
Vitamin E 0.58mg 35.17mg 231%
Copper 0.066mg 1.8mg 193%
Polyunsaturated fat 0.169g 23.137g 153%
Vitamin B1 0.01mg 1.48mg 123%
Vitamin B6 0.047mg 1.345mg 100%
Selenium 0.7µg 53µg 95%
Phosphorus 50mg 660mg 87%
Fats 0.2g 51.46g 79%
Manganese 0.191mg 1.95mg 76%
Magnesium 17mg 325mg 73%
Iron 0.73mg 5.25mg 57%
Vitamin K 62.8µg 0µg 52%
Folate 27µg 227µg 50%
Vitamin B3 0.64mg 8.335mg 48%
Monounsaturated fat 0.068g 18.528g 46%
Zinc 0.2mg 5mg 44%
Protein 1.24g 20.78g 39%
Calories 31kcal 584kcal 28%
Vitamin B2 0.032mg 0.355mg 25%
Fiber 3.1g 8.6g 22%
Saturated fat 0.09g 4.455g 20%
Vitamin B5 0.232mg 1.13mg 18%
Vitamin C 12mg 1.4mg 12%
Choline 13.2mg 55.1mg 8%
Potassium 414mg 645mg 7%
Vitamin A 48µg 3µg 5%
Carbs 7.3g 20g 4%
Calcium 49mg 78mg 3%
Sodium 52mg 9mg 2%
Net carbs 4.2g 11.4g N/A
Sugar 3.93g 2.62g N/A
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fennel Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
Fennel
146%
Sunflower seeds
Minerals Daily Need Coverage Score
18%
Fennel
207%
Sunflower seeds

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 1.31g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 43mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Saturated fat?
Fennel
Fennel is lower in Saturated fat (difference - 4.365g)
Which food is cheaper?
Fennel
Fennel is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.