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Fennel vs. Sweet potato — In-Depth Nutrition Comparison

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The main differences between fennel and sweet potato

  • Fennel is richer in vitamin K and vitamin C, yet sweet potato is richer in vitamin A, vitamin B6, vitamin B5, copper, and vitamin B1.
  • Daily need coverage for vitamin A for sweet potato is 264% higher.
  • Fennel contains 35 times more vitamin K than sweet potato. Fennel contains 62.8µg of vitamin K, while sweet potato contains 1.8µg.
  • Fennel has a lower glycemic index than sweet potato.

Food types used in this article are Fennel, bulb, raw and Sweet potato, raw, unprepared.

Infographic

Fennel vs Sweet potato 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
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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more CalciumCalcium +63.3%
Contains more PotassiumPotassium +22.8%
Contains more IronIron +19.7%
Contains more SeleniumSelenium +16.7%
Contains more MagnesiumMagnesium +47.1%
Contains more CopperCopper +128.8%
Contains more ZincZinc +50%
Contains more ManganeseManganese +35.1%
~equal in Phosphorus ~47mg
~equal in Sodium ~55mg

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
5
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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin EVitamin E +123.1%
Contains more Vitamin B3Vitamin B3 +14.9%
Contains more Vitamin KVitamin K +3388.9%
Contains more FolateFolate +145.5%
Contains more Vitamin AVitamin A +1377.1%
Contains more Vitamin B1Vitamin B1 +680%
Contains more Vitamin B2Vitamin B2 +90.6%
Contains more Vitamin B5Vitamin B5 +244.8%
Contains more Vitamin B6Vitamin B6 +344.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fennel
3
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more FatsFats +300%
Contains more WaterWater +16.7%
Contains more ProteinProtein +26.6%
Contains more CarbsCarbs +175.6%
~equal in Other ~0.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +6700%
Contains more Poly. FatPolyunsaturated fat +1107.1%
Contains less Sat. FatSaturated fat -80%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fennel Sweet potato DV% diff.
Vitamin A 48µg 709µg 73%
Vitamin K 62.8µg 1.8µg 51%
Vitamin B6 0.047mg 0.209mg 12%
Vitamin C 12mg 2.4mg 11%
Vitamin B5 0.232mg 0.8mg 11%
Copper 0.066mg 0.151mg 9%
Vitamin B1 0.01mg 0.078mg 6%
Starch 12.65g 5%
Folate 27µg 11µg 4%
Carbs 7.3g 20.12g 4%
Manganese 0.191mg 0.258mg 3%
Calories 31kcal 86kcal 3%
Magnesium 17mg 25mg 2%
Iron 0.73mg 0.61mg 2%
Vitamin E 0.58mg 0.26mg 2%
Potassium 414mg 337mg 2%
Calcium 49mg 30mg 2%
Vitamin B2 0.032mg 0.061mg 2%
Fructose 0.7g 1%
Vitamin B3 0.64mg 0.557mg 1%
Polyunsaturated fat 0.169g 0.014g 1%
Zinc 0.2mg 0.3mg 1%
Protein 1.24g 1.57g 1%
Fats 0.2g 0.05g 0%
Net carbs 4.2g 17.12g N/A
Sugar 3.93g 4.18g N/A
Fiber 3.1g 3g 0%
Phosphorus 50mg 47mg 0%
Sodium 52mg 55mg 0%
Selenium 0.7µg 0.6µg 0%
Saturated fat 0.09g 0.018g 0%
Choline 13.2mg 12.3mg 0%
Monounsaturated fat 0.068g 0.001g 0%
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fennel Sweet potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
31%
Sweet potato
Minerals Daily Need Coverage Score
18%
Fennel
20%
Sweet potato

Comparison summary

Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 0.072g)
Which food is lower in Sugar?
Fennel
Fennel is lower in Sugar (difference - 0.25g)
Which food contains less Sodium?
Fennel
Fennel contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Fennel
Fennel is lower in glycemic index (difference - 25)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)
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

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.