Fennel vs. Tofu — In-Depth Nutrition Comparison
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The main differences between fennel and tofu
- Fennel is richer in vitamin K, vitamin A, vitamin C, fiber, and potassium, yet tofu is richer in iron, calcium, manganese, selenium, and copper.
- Daily need coverage for iron for tofu is 58% higher.
- Fennel contains 120 times more vitamin C than tofu. Fennel contains 12mg of vitamin C, while tofu contains 0.1mg.
- Tofu has a lower glycemic index than fennel.
Food types used in this article are Fennel, bulb, raw and Tofu, raw, regular, prepared with calcium sulfate.
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.
| Contains more PotassiumPotassium | +242.1% |
| Contains more MagnesiumMagnesium | +76.5% |
| Contains more CalciumCalcium | +614.3% |
| Contains more IronIron | +634.2% |
| Contains more CopperCopper | +192.4% |
| Contains more ZincZinc | +300% |
| Contains more PhosphorusPhosphorus | +94% |
| Contains less SodiumSodium | -86.5% |
| Contains more ManganeseManganese | +216.8% |
| Contains more SeleniumSelenium | +1171.4% |
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.
| Contains more Vitamin CVitamin C | +11900% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +5700% |
| Contains more Vitamin B3Vitamin B3 | +228.2% |
| Contains more Vitamin B5Vitamin B5 | +241.2% |
| Contains more Vitamin KVitamin K | +2516.7% |
| Contains more FolateFolate | +80% |
| Contains more Vitamin B1Vitamin B1 | +710% |
| Contains more Vitamin B2Vitamin B2 | +62.5% |
| Contains more CholineCholine | +118.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.73mg | 5.36mg | 58% |
| Vitamin K | 62.8µg | 2.4µg | 50% |
| Calcium | 49mg | 350mg | 30% |
| Manganese | 0.191mg | 0.605mg | 18% |
| Polyunsaturated fat | 0.169g | 2.699g | 17% |
| Selenium | 0.7µg | 8.9µg | 15% |
| Copper | 0.066mg | 0.193mg | 14% |
| Protein | 1.24g | 8.08g | 14% |
| Vitamin C | 12mg | 0.1mg | 13% |
| Fiber | 3.1g | 0.3g | 11% |
| Potassium | 414mg | 121mg | 9% |
| Phosphorus | 50mg | 97mg | 7% |
| Fats | 0.2g | 4.78g | 7% |
| Vitamin B1 | 0.01mg | 0.081mg | 6% |
| Zinc | 0.2mg | 0.8mg | 5% |
| Vitamin A | 48µg | 5% | |
| Vitamin E | 0.58mg | 0.01mg | 4% |
| Choline | 13.2mg | 28.8mg | 3% |
| Saturated fat | 0.09g | 0.691g | 3% |
| Magnesium | 17mg | 30mg | 3% |
| Folate | 27µg | 15µg | 3% |
| Vitamin B3 | 0.64mg | 0.195mg | 3% |
| Vitamin B5 | 0.232mg | 0.068mg | 3% |
| Monounsaturated fat | 0.068g | 1.056g | 2% |
| Calories | 31kcal | 76kcal | 2% |
| Vitamin B2 | 0.032mg | 0.052mg | 2% |
| Sodium | 52mg | 7mg | 2% |
| Carbs | 7.3g | 1.87g | 2% |
| Net carbs | 4.2g | 1.57g | N/A |
| Sugar | 3.93g | 0.62g | N/A |
| Vitamin B6 | 0.047mg | 0.047mg | 0% |
| Tryptophan | 0.12mg | 0% | |
| Threonine | 0.402mg | 0% | |
| Isoleucine | 0.435mg | 0% | |
| Leucine | 0.713mg | 0% | |
| Lysine | 0.452mg | 0% | |
| Methionine | 0.108mg | 0% | |
| Phenylalanine | 0.428mg | 0% | |
| Valine | 0.446mg | 0% | |
| Histidine | 0.221mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +290.4% |
| Contains more OtherOther | +45.8% |
| Contains more ProteinProtein | +551.6% |
| Contains more FatsFats | +2290% |
~equal in
Water
~84.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -87% |
| Contains more Mono. FatMonounsaturated fat | +1452.9% |
| Contains more Poly. FatPolyunsaturated fat | +1497% |