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Garlic vs Fennel - In-Depth Nutrition Comparison

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Important differences between Garlic and Fennel

  • Garlic has more Vitamin B6, Manganese, Copper, Selenium, Vitamin C, Vitamin B1, Phosphorus, Calcium, and Iron, however Fennel has more Vitamin K.
  • Garlic's daily need coverage for Vitamin B6 is 91% more.
  • Garlic has 20 times more Selenium than Fennel. Garlic has 14.2µg of Selenium, while Fennel has 0.7µg.

The food varieties used in the comparison are Garlic, raw and Fennel, bulb, raw.

Infographic

Garlic vs Fennel 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Garlic
7
:
1
Fennel
Contains more Iron +132.9%
Contains more Calcium +269.4%
Contains more Magnesium +47.1%
Contains more Copper +353%
Contains more Zinc +480%
Contains more Phosphorus +206%
Contains less Sodium -67.3%
Equal in Potassium - 414
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 55% 36% 18% 100% 32% 66% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 37% 13% 22% 6% 22% 7%
Contains more Iron +132.9%
Contains more Calcium +269.4%
Contains more Magnesium +47.1%
Contains more Copper +353%
Contains more Zinc +480%
Contains more Phosphorus +206%
Contains less Sodium -67.3%
Equal in Potassium - 414

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Garlic
6
:
4
Fennel
Contains more Vitamin C +160%
Contains more Vitamin B1 +1900%
Contains more Vitamin B2 +243.8%
Contains more Vitamin B5 +156.9%
Contains more Vitamin B6 +2527.7%
Contains more Vitamin A +10600%
Contains more Vitamin E +625%
Contains more Vitamin K +3594.1%
Contains more Folate +800%
Equal in Vitamin B3 - 0.64
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 105% 1% 2% 0% 50% 26% 14% 36% 285% 0% 5% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 40% 58% 12% 0% 3% 8% 12% 14% 11% 0% 157% 21%
Contains more Vitamin C +160%
Contains more Vitamin B1 +1900%
Contains more Vitamin B2 +243.8%
Contains more Vitamin B5 +156.9%
Contains more Vitamin B6 +2527.7%
Contains more Vitamin A +10600%
Contains more Vitamin E +625%
Contains more Vitamin K +3594.1%
Contains more Folate +800%
Equal in Vitamin B3 - 0.64

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garlic Fennel
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garlic Fennel Opinion
Calories 149kcal 31kcal Garlic
Protein 6.36g 1.24g Garlic
Fats 0.5g 0.2g Garlic
Vitamin C 31.2mg 12mg Garlic
Net carbs 30.96g 4.2g Garlic
Carbs 33.06g 7.3g Garlic
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.7mg 0.73mg Garlic
Calcium 181mg 49mg Garlic
Potassium 401mg 414mg Fennel
Magnesium 25mg 17mg Garlic
Sugar 1g 3.93g Garlic
Fiber 2.1g 3.1g Fennel
Copper 0.299mg 0.066mg Garlic
Zinc 1.16mg 0.2mg Garlic
Starch g g
Phosphorus 153mg 50mg Garlic
Sodium 17mg 52mg Garlic
Vitamin A 9IU 963IU Fennel
Vitamin E 0.08mg 0.58mg Fennel
Vitamin D 0µg 0µg
Vitamin B1 0.2mg 0.01mg Garlic
Vitamin B2 0.11mg 0.032mg Garlic
Vitamin B3 0.7mg 0.64mg Garlic
Vitamin B5 0.596mg 0.232mg Garlic
Vitamin B6 1.235mg 0.047mg Garlic
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 62.8µg Fennel
Folate 3µg 27µg Fennel
Trans Fat 0g 0g
Saturated Fat 0.089g 0.09g Garlic
Monounsaturated Fat 0.011g 0.068g Fennel
Polyunsaturated fat 0.249g 0.169g Garlic
Tryptophan 0.066mg mg Garlic
Threonine 0.157mg mg Garlic
Isoleucine 0.217mg mg Garlic
Leucine 0.308mg mg Garlic
Lysine 0.273mg mg Garlic
Methionine 0.076mg mg Garlic
Phenylalanine 0.183mg mg Garlic
Valine 0.291mg mg Garlic
Histidine 0.113mg mg Garlic
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Fennel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
43
Garlic
28
Fennel
Mineral Summary Score
46
Garlic
18
Fennel

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
38%
Garlic
7%
Fennel
Carbohydrates
33%
Garlic
7%
Fennel
Fats
2%
Garlic
1%
Fennel

Comparison summary

Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 2.93g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 35mg)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is cheaper?
Fennel
Fennel is cheaper (difference - $0.4)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/nutrients
  2. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/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.