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  6. Fennel vs. Khorasan wheat

Fennel vs. Khorasan wheat — In-Depth Nutrition Comparison

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A recap on differences between fennel and khorasan wheat

  • Fennel is higher in vitamin K, yet khorasan wheat is higher in selenium, manganese, copper, vitamin B1, phosphorus, iron, vitamin B3, fiber, and zinc.
  • Khorasan wheat covers your daily selenium needs 147% more than fennel.
  • Fennel contains 35 times more vitamin K than khorasan wheat. While fennel contains 62.8µg of vitamin K, khorasan wheat contains only 1.8µg.

Food varieties used in this article are Fennel, bulb, raw and Wheat, KAMUT khorasan, uncooked.

Infographic

Fennel vs Khorasan 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
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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more CalciumCalcium +122.7%
Contains more MagnesiumMagnesium +664.7%
Contains more IronIron +416.4%
Contains more CopperCopper +666.7%
Contains more ZincZinc +1740%
Contains more PhosphorusPhosphorus +628%
Contains less SodiumSodium -90.4%
Contains more ManganeseManganese +1331.9%
Contains more SeleniumSelenium +11542.9%
~equal in Potassium ~403mg

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
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 0% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4700%
Contains more Vitamin KVitamin K +3388.9%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +5560%
Contains more Vitamin B2Vitamin B2 +475%
Contains more Vitamin B3Vitamin B3 +896.1%
Contains more Vitamin B5Vitamin B5 +309.1%
Contains more Vitamin B6Vitamin B6 +451.1%
Contains more CholineCholine +95.5%
~equal in Vitamin E ~0.61mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Fennel Khorasan wheat DV% diff.
Selenium 0.7µg 81.5µg 147%
Manganese 0.191mg 2.735mg 111%
Vitamin K 62.8µg 1.8µg 51%
Copper 0.066mg 0.506mg 49%
Vitamin B1 0.01mg 0.566mg 46%
Phosphorus 50mg 364mg 45%
Iron 0.73mg 3.77mg 38%
Vitamin B3 0.64mg 6.375mg 36%
Fiber 3.1g 11.1g 32%
Zinc 0.2mg 3.68mg 32%
Magnesium 17mg 130mg 27%
Protein 1.24g 14.54g 27%
Starch 52.41g 22%
Carbs 7.3g 70.58g 21%
Vitamin B6 0.047mg 0.259mg 16%
Calories 31kcal 337kcal 15%
Vitamin B5 0.232mg 0.949mg 14%
Vitamin C 12mg 0mg 13%
Vitamin B2 0.032mg 0.184mg 12%
Folate 27µg 7%
Vitamin A 48µg 1µg 5%
Polyunsaturated fat 0.169g 0.621g 3%
Calcium 49mg 22mg 3%
Fats 0.2g 2.13g 3%
Sodium 52mg 5mg 2%
Choline 13.2mg 25.8mg 2%
Net carbs 4.2g 59.48g N/A
Potassium 414mg 403mg 0%
Sugar 3.93g 7.84g N/A
Vitamin E 0.58mg 0.61mg 0%
Trans fat 0g 0.005g N/A
Saturated fat 0.09g 0.196g 0%
Monounsaturated fat 0.068g 0.213g 0%
Tryptophan 0.13mg 0%
Threonine 0.442mg 0%
Isoleucine 0.566mg 0%
Leucine 1.112mg 0%
Lysine 0.416mg 0%
Methionine 0.251mg 0%
Phenylalanine 0.772mg 0%
Valine 0.687mg 0%
Histidine 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fennel
Fennel
1
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more WaterWater +714.9%
Contains more ProteinProtein +1072.6%
Contains more FatsFats +965%
Contains more CarbsCarbs +866.8%
Contains more OtherOther +60%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fennel
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
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains less Sat. FatSaturated fat -54.1%
Contains more Mono. FatMonounsaturated fat +213.2%
Contains more Poly. FatPolyunsaturated fat +267.5%

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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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.