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  6. Fennel vs. Wild rice raw

Fennel vs. Wild rice raw — In-Depth Nutrition Comparison

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A recap on differences between fennel and wild rice raw

  • Fennel is higher in vitamin K and vitamin A, yet wild rice raw is higher in phosphorus, zinc, copper, manganese, magnesium, vitamin B3, vitamin B6, and vitamin B2.
  • Wild rice raw covers your daily phosphorus needs 55% more than fennel.
  • Fennel contains 51 times more vitamin A than wild rice raw. While fennel contains 963IU of vitamin A, wild rice raw contains only 19IU.
  • The glycemic index of fennel is lower.

Food varieties used in this article are Fennel, bulb, raw and Wild rice, raw.

Infographic

Fennel vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +133.3%
Contains more MagnesiumMagnesium +941.2%
Contains more IronIron +168.5%
Contains more CopperCopper +693.9%
Contains more ZincZinc +2880%
Contains more PhosphorusPhosphorus +766%
Contains less SodiumSodium -86.5%
Contains more ManganeseManganese +595.8%
Contains more SeleniumSelenium +300%
~equal in Potassium ~427mg

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
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 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% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4700%
Contains more Vitamin KVitamin K +3205.3%
Contains more Vitamin EVitamin E +41.4%
Contains more Vitamin B1Vitamin B1 +1050%
Contains more Vitamin B2Vitamin B2 +718.8%
Contains more Vitamin B3Vitamin B3 +952%
Contains more Vitamin B5Vitamin B5 +362.9%
Contains more Vitamin B6Vitamin B6 +731.9%
Contains more FolateFolate +251.9%
Contains more CholineCholine +165.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fennel Wild rice raw DV% diff.
Phosphorus 50mg 433mg 55%
Zinc 0.2mg 5.96mg 52%
Copper 0.066mg 0.524mg 51%
Vitamin K 62.8µg 1.9µg 51%
Manganese 0.191mg 1.329mg 49%
Magnesium 17mg 177mg 38%
Vitamin B3 0.64mg 6.733mg 38%
Protein 1.24g 14.73g 27%
Vitamin B6 0.047mg 0.391mg 26%
Carbs 7.3g 74.9g 23%
Vitamin B2 0.032mg 0.262mg 18%
Vitamin B5 0.232mg 1.074mg 17%
Folate 27µg 95µg 17%
Calories 31kcal 357kcal 16%
Iron 0.73mg 1.96mg 15%
Vitamin C 12mg 0mg 13%
Fiber 3.1g 6.2g 12%
Vitamin B1 0.01mg 0.115mg 9%
Vitamin A 48µg 1µg 5%
Choline 13.2mg 35mg 4%
Selenium 0.7µg 2.8µg 4%
Polyunsaturated fat 0.169g 0.676g 3%
Calcium 49mg 21mg 3%
Vitamin E 0.58mg 0.82mg 2%
Sodium 52mg 7mg 2%
Fats 0.2g 1.08g 1%
Net carbs 4.2g 68.7g N/A
Potassium 414mg 427mg 0%
Sugar 3.93g 2.5g N/A
Saturated fat 0.09g 0.156g 0%
Monounsaturated fat 0.068g 0.159g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%

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% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +1062.5%
Contains more ProteinProtein +1087.9%
Contains more FatsFats +440%
Contains more CarbsCarbs +926%
Contains more OtherOther +45.7%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -42.3%
Contains more Mono. FatMonounsaturated fat +133.8%
Contains more Poly. FatPolyunsaturated fat +300%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.