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Fennel vs. Tomato — In-Depth Nutrition Comparison

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What are the main differences between fennel and tomatoes?

  • Fennel has more vitamin K, fiber, iron, and potassium than tomatoes.
  • Fennel's daily need coverage for vitamin K is 46% higher.
  • Tomatoes have 5 times less calcium than fennel. Fennel has 49mg of calcium, while tomatoes have 10mg.
  • Fennel has a higher glycemic index (45) than tomatoes (23).

We used Fennel, bulb, raw and Tomatoes, red, ripe, raw, year round average types in this comparison.

Infographic

Fennel vs Tomato 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
9
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%
Tomato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Contains more MagnesiumMagnesium +54.5%
Contains more CalciumCalcium +390%
Contains more PotassiumPotassium +74.7%
Contains more IronIron +170.4%
Contains more CopperCopper +11.9%
Contains more ZincZinc +17.6%
Contains more PhosphorusPhosphorus +108.3%
Contains more ManganeseManganese +67.5%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -90.4%

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
6
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%
Tomato
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 46% 14% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
Contains more Vitamin AVitamin A +14.3%
Contains more Vitamin B2Vitamin B2 +68.4%
Contains more Vitamin B5Vitamin B5 +160.7%
Contains more Vitamin KVitamin K +694.9%
Contains more FolateFolate +80%
Contains more CholineCholine +97%
Contains more Vitamin CVitamin C +14.2%
Contains more Vitamin B1Vitamin B1 +270%
Contains more Vitamin B6Vitamin B6 +70.2%
~equal in Vitamin E ~0.54mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.594mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fennel Tomato DV% diff.
Vitamin K 62.8µg 7.9µg 46%
Fiber 3.1g 1.2g 8%
Iron 0.73mg 0.27mg 6%
Potassium 414mg 237mg 5%
Phosphorus 50mg 24mg 4%
Calcium 49mg 10mg 4%
Folate 27µg 15µg 3%
Vitamin B6 0.047mg 0.08mg 3%
Vitamin B5 0.232mg 0.089mg 3%
Manganese 0.191mg 0.114mg 3%
Fructose 1.37g 2%
Sodium 52mg 5mg 2%
Vitamin B1 0.01mg 0.037mg 2%
Vitamin C 12mg 13.7mg 2%
Calories 31kcal 18kcal 1%
Vitamin B2 0.032mg 0.019mg 1%
Polyunsaturated fat 0.169g 0.083g 1%
Copper 0.066mg 0.059mg 1%
Carbs 7.3g 3.89g 1%
Choline 13.2mg 6.7mg 1%
Protein 1.24g 0.88g 1%
Selenium 0.7µg 0µg 1%
Magnesium 17mg 11mg 1%
Vitamin A 48µg 42µg 1%
Fats 0.2g 0.2g 0%
Net carbs 4.2g 2.69g N/A
Sugar 3.93g 2.63g N/A
Zinc 0.2mg 0.17mg 0%
Vitamin E 0.58mg 0.54mg 0%
Vitamin B3 0.64mg 0.594mg 0%
Saturated fat 0.09g 0.028g 0%
Monounsaturated fat 0.068g 0.031g 0%
Tryptophan 0.006mg 0%
Threonine 0.027mg 0%
Isoleucine 0.018mg 0%
Leucine 0.025mg 0%
Lysine 0.027mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.027mg 0%
Valine 0.018mg 0%
Histidine 0.014mg 0%

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
Tomato
1
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more ProteinProtein +40.9%
Contains more CarbsCarbs +87.7%
Contains more OtherOther +105.9%
~equal in Fats ~0.2g
~equal in Water ~94.52g

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
Tomato
1
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains more Mono. FatMonounsaturated fat +119.4%
Contains more Poly. FatPolyunsaturated fat +103.6%
Contains less Sat. FatSaturated fat -68.9%

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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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.