Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Fennel vs. Wheat — In-Depth Nutrition Comparison

Compare

Summary of differences between fennel and wheat

  • Fennel has less selenium, manganese, phosphorus, copper, vitamin B3, zinc, iron, vitamin B1, magnesium, and vitamin B6 than wheat .
  • Wheat covers your daily need for selenium, 161% more than fennel.

These are the specific foods used in this comparison Fennel, bulb, raw and Wheat, durum.

Infographic

Fennel vs Wheat  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
1
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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +44.1%
Contains more MagnesiumMagnesium +747.1%
Contains more IronIron +382.2%
Contains more CopperCopper +737.9%
Contains more ZincZinc +1980%
Contains more PhosphorusPhosphorus +916%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +1477%
Contains more SeleniumSelenium +12671.4%
~equal in Potassium ~431mg

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +4090%
Contains more Vitamin B2Vitamin B2 +278.1%
Contains more Vitamin B3Vitamin B3 +952.8%
Contains more Vitamin B5Vitamin B5 +303%
Contains more Vitamin B6Vitamin B6 +791.5%
Contains more FolateFolate +59.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +724.6%
Contains more ProteinProtein +1003.2%
Contains more FatsFats +1135%
Contains more CarbsCarbs +874.4%
Contains more OtherOther +69.5%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -80.2%
Contains more Mono. FatMonounsaturated fat +405.9%
Contains more Poly. FatPolyunsaturated fat +478.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fennel Wheat DV% diff.
Selenium 0.7µg 89.4µg 161%
Manganese 0.191mg 3.012mg 123%
Phosphorus 50mg 508mg 65%
Copper 0.066mg 0.553mg 54%
Vitamin K 62.8µg 52%
Vitamin B3 0.64mg 6.738mg 38%
Zinc 0.2mg 4.16mg 36%
Iron 0.73mg 3.52mg 35%
Vitamin B1 0.01mg 0.419mg 34%
Magnesium 17mg 144mg 30%
Vitamin B6 0.047mg 0.419mg 29%
Protein 1.24g 13.68g 25%
Carbs 7.3g 71.13g 21%
Calories 31kcal 339kcal 15%
Vitamin B5 0.232mg 0.935mg 14%
Vitamin C 12mg 0mg 13%
Fiber 3.1g 12%
Vitamin B2 0.032mg 0.121mg 7%
Vitamin A 48µg 0µg 5%
Polyunsaturated fat 0.169g 0.978g 5%
Vitamin E 0.58mg 4%
Folate 27µg 43µg 4%
Fats 0.2g 2.47g 3%
Saturated fat 0.09g 0.454g 2%
Sodium 52mg 2mg 2%
Choline 13.2mg 2%
Calcium 49mg 34mg 2%
Potassium 414mg 431mg 1%
Monounsaturated fat 0.068g 0.344g 1%
Net carbs 4.2g 71.13g N/A
Sugar 3.93g N/A
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fennel Wheat
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
34%
Wheat
Minerals Daily Need Coverage Score
18%
Fennel
168%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 3.93g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 50mg)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated fat?
Fennel
Fennel is lower in Saturated fat (difference - 0.364g)
Which food is lower in glycemic index?
Fennel
Fennel is lower in glycemic index (difference - 5)
Which food is cheaper?
Fennel
Fennel is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.