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Fennel vs. Tamale — In-Depth Nutrition Comparison

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The main differences between fennel and tamale

  • Fennel is richer in vitamin A, vitamin C, and potassium, yet tamale is richer in vitamin B12, zinc, selenium, vitamin B6, and phosphorus.
  • Daily need coverage for vitamin B12 for tamale is 23% higher.
  • Fennel contains less sodium.
  • Fennel has a lower glycemic index than tamale.

Food types used in this article are Fennel, bulb, raw and Tamales (Navajo).

Infographic

Fennel vs Tamale 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
3
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%
Tamale
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 8.7% 12% 46% 21% 40% 42% 56% 23% 33%
Contains more CalciumCalcium +69%
Contains more PotassiumPotassium +216%
Contains less SodiumSodium -87.8%
Contains more MagnesiumMagnesium +29.4%
Contains more IronIron +67.1%
Contains more ZincZinc +640%
Contains more PhosphorusPhosphorus +98%
Contains more SeleniumSelenium +757.1%
~equal in Copper ~0.063mg
~equal in Manganese ~0.174mg

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%
Tamale
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 5.7% 0% 0% 0% 13% 18% 30% 12% 33% 68% 0% 11% 0%
Contains more Vitamin CVitamin C +605.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +13.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +80%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +148.4%
Contains more Vitamin B6Vitamin B6 +204.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
Tamale
4
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
Contains more WaterWater +32.5%
Contains more ProteinProtein +406.5%
Contains more FatsFats +2960%
Contains more CarbsCarbs +148.2%
Contains more OtherOther +31.4%

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
Tamale
2
41% 47% 12%
Saturated fat: Sat. Fat 2.396 g
Monounsaturated fat: Mono. Fat 2.739 g
Polyunsaturated fat: Poly. Fat 0.688 g
Contains less Sat. FatSaturated fat -96.2%
Contains more Mono. FatMonounsaturated fat +3927.9%
Contains more Poly. FatPolyunsaturated fat +307.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fennel Tamale DV% diff.
Vitamin K 62.8µg 52%
Vitamin B12 0µg 0.54µg 23%
Sodium 52mg 427mg 16%
Zinc 0.2mg 1.48mg 12%
Vitamin C 12mg 1.7mg 11%
Protein 1.24g 6.28g 10%
Selenium 0.7µg 6µg 10%
Saturated fat 0.09g 2.396g 10%
Fats 0.2g 6.12g 9%
Potassium 414mg 131mg 8%
Vitamin B6 0.047mg 0.143mg 7%
Monounsaturated fat 0.068g 2.739g 7%
Phosphorus 50mg 99mg 7%
Calories 31kcal 153kcal 6%
Vitamin B3 0.64mg 1.59mg 6%
Iron 0.73mg 1.22mg 6%
Cholesterol 0mg 17mg 6%
Starch 12.27g 5%
Vitamin A 48µg 0µg 5%
Vitamin E 0.58mg 0mg 4%
Carbs 7.3g 18.12g 4%
Vitamin B2 0.032mg 0.08mg 4%
Folate 27µg 15µg 3%
Polyunsaturated fat 0.169g 0.688g 3%
Vitamin B1 0.01mg 0.05mg 3%
Calcium 49mg 29mg 2%
Choline 13.2mg 2%
Vitamin B5 0.232mg 0.205mg 1%
Manganese 0.191mg 0.174mg 1%
Magnesium 17mg 22mg 1%
Net carbs 4.2g 15.02g N/A
Sugar 3.93g 0.99g N/A
Fiber 3.1g 3.1g 0%
Copper 0.066mg 0.063mg 0%
Tryptophan 0.052mg 0%
Threonine 0.239mg 0%
Isoleucine 0.271mg 0%
Leucine 0.568mg 0%
Lysine 0.427mg 0%
Methionine 0.15mg 0%
Phenylalanine 0.275mg 0%
Valine 0.318mg 0%
Histidine 0.196mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fennel Tamale
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
15%
Tamale
Minerals Daily Need Coverage Score
18%
Fennel
30%
Tamale

Comparison summary

Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 2.94g)
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $0.2)
Which food is lower in Cholesterol?
Fennel
Fennel is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Fennel
Fennel contains less Sodium (difference - 375mg)
Which food is lower in Saturated fat?
Fennel
Fennel is lower in Saturated fat (difference - 2.306g)
Which food is lower in glycemic index?
Fennel
Fennel is lower in glycemic index (difference - 37)
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. Tamale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167636/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.