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Fennel vs. Water chestnuts — In-Depth Nutrition Comparison

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A recap on the differences between fennel and water chestnuts

  • Fennel is higher in vitamin K, vitamin A, vitamin C, and iron, yet water chestnuts are higher in copper, vitamin B6, vitamin B2, vitamin B1, and manganese.
  • Fennel covers your daily vitamin K needs 52% more than water chestnuts.

Food varieties used in this article are Fennel, bulb, raw and Waterchestnuts, chinese, (matai), raw.

Infographic

Fennel vs Water chestnuts 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
2
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 16% 3.3% 52% 2.3% 109% 14% 27% 1.8% 43% 3.8%
Contains more CalciumCalcium +345.5%
Contains more IronIron +1116.7%
Contains more MagnesiumMagnesium +29.4%
Contains more PotassiumPotassium +41.1%
Contains more CopperCopper +393.9%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +26%
Contains less SodiumSodium -73.1%
Contains more ManganeseManganese +73.3%
~equal in Selenium ~0.7µg

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
4
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 13% 0% 24% 0% 35% 46% 19% 29% 76% 0% 0.75% 12% 20%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +20833.3%
Contains more FolateFolate +68.8%
Contains more Vitamin EVitamin E +106.9%
Contains more Vitamin B1Vitamin B1 +1300%
Contains more Vitamin B2Vitamin B2 +525%
Contains more Vitamin B3Vitamin B3 +56.3%
Contains more Vitamin B5Vitamin B5 +106.5%
Contains more Vitamin B6Vitamin B6 +597.9%
Contains more CholineCholine +174.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fennel Water chestnuts DV% diff.
Vitamin K 62.8µg 0.3µg 52%
Copper 0.066mg 0.326mg 29%
Vitamin B6 0.047mg 0.328mg 22%
Vitamin B2 0.032mg 0.2mg 13%
Vitamin B1 0.01mg 0.14mg 11%
Vitamin C 12mg 4mg 9%
Iron 0.73mg 0.06mg 8%
Manganese 0.191mg 0.331mg 6%
Carbs 7.3g 23.94g 6%
Potassium 414mg 584mg 5%
Vitamin B5 0.232mg 0.479mg 5%
Vitamin A 48µg 0µg 5%
Calcium 49mg 11mg 4%
Choline 13.2mg 36.2mg 4%
Vitamin E 0.58mg 1.2mg 4%
Folate 27µg 16µg 3%
Zinc 0.2mg 0.5mg 3%
Calories 31kcal 97kcal 3%
Vitamin B3 0.64mg 1mg 2%
Sodium 52mg 14mg 2%
Phosphorus 50mg 63mg 2%
Magnesium 17mg 22mg 1%
Polyunsaturated fat 0.169g 0.043g 1%
Protein 1.24g 1.4g 0%
Fats 0.2g 0.1g 0%
Net carbs 4.2g 20.94g N/A
Sugar 3.93g 4.8g N/A
Fiber 3.1g 3g 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.09g 0.026g 0%
Monounsaturated fat 0.068g 0.002g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fennel
2
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Contains more FatsFats +100%
Contains more WaterWater +22.8%
Contains more ProteinProtein +12.9%
Contains more CarbsCarbs +227.9%
~equal in Other ~1.1g

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
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains more Mono. FatMonounsaturated fat +3300%
Contains more Poly. FatPolyunsaturated fat +293%
Contains less Sat. FatSaturated fat -71.1%

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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. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/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.