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  6. Ginger vs. Fennel

Ginger vs. Fennel — In-Depth Nutrition Comparison

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Summary of differences between ginger and fennel

  • Ginger has more copper, vitamin B6, and magnesium; however, fennel is higher in vitamin K, vitamin A, and vitamin C.
  • Fennel covers your daily need for vitamin K, 52% more than ginger.
  • Ginger has 3 times more copper than fennel. While ginger has 0.226mg of copper, fennel has only 0.066mg.
  • The glycemic index of fennel is higher.

These are the specific foods used in this comparison Ginger root, raw and Fennel, bulb, raw.

Infographic

Ginger 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ginger
Ginger
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
Fennel
Fennel
3
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%
Contains more MagnesiumMagnesium +152.9%
Contains more CopperCopper +242.4%
Contains more ZincZinc +70%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +19.9%
Contains more CalciumCalcium +206.3%
Contains more IronIron +21.7%
Contains more PhosphorusPhosphorus +47.1%
~equal in Potassium ~414mg
~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.
Ginger
Ginger
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 17% 0% 0% 5.2% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3%
Fennel
Fennel
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 16% 12% 2.5% 7.4% 12% 14% 11% 0% 157% 20%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B3Vitamin B3 +17.2%
Contains more Vitamin B6Vitamin B6 +240.4%
Contains more Vitamin CVitamin C +140%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +123.1%
Contains more Vitamin B5Vitamin B5 +14.3%
Contains more Vitamin KVitamin K +62700%
Contains more FolateFolate +145.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.032mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Ginger Fennel DV% diff.
Vitamin K 0.1µg 62.8µg 52%
Copper 0.226mg 0.066mg 18%
Vitamin B6 0.16mg 0.047mg 9%
Vitamin C 5mg 12mg 8%
Magnesium 43mg 17mg 6%
Vitamin A 0µg 48µg 5%
Fiber 2g 3.1g 4%
Folate 11µg 27µg 4%
Carbs 17.77g 7.3g 3%
Calcium 16mg 49mg 3%
Choline 28.8mg 13.2mg 3%
Calories 80kcal 31kcal 2%
Iron 0.6mg 0.73mg 2%
Phosphorus 34mg 50mg 2%
Sodium 13mg 52mg 2%
Vitamin E 0.26mg 0.58mg 2%
Manganese 0.229mg 0.191mg 2%
Protein 1.82g 1.24g 1%
Fats 0.75g 0.2g 1%
Zinc 0.34mg 0.2mg 1%
Vitamin B1 0.025mg 0.01mg 1%
Vitamin B3 0.75mg 0.64mg 1%
Vitamin B5 0.203mg 0.232mg 1%
Saturated fat 0.203g 0.09g 1%
Protein per 100 calories 2.3g 4g N/A
Calories per 10 g protein 440kcal 250kcal N/A
Weight per 100 calories 125g 323g N/A
Net carbs 15.77g 4.2g N/A
Potassium 415mg 414mg 0%
Sugar 1.7g 3.93g N/A
Selenium 0.7µg 0.7µg 0%
Vitamin B2 0.034mg 0.032mg 0%
Monounsaturated fat 0.154g 0.068g 0%
Polyunsaturated fat 0.154g 0.169g 0%
Tryptophan 0.012mg 0%
Threonine 0.036mg 0%
Isoleucine 0.051mg 0%
Leucine 0.074mg 0%
Lysine 0.057mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.045mg 0%
Valine 0.073mg 0%
Histidine 0.03mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
Ginger
3
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Fennel
Fennel
2
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Contains more ProteinProtein +46.8%
Contains more FatsFats +275%
Contains more CarbsCarbs +143.4%
Contains more WaterWater +14.3%
Contains more OtherOther +36.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
Ginger
1
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 g
Fennel
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
Contains more Mono. FatMonounsaturated fat +126.5%
Contains less Sat. FatSaturated fat -55.7%
~equal in Polyunsaturated fat ~0.169g

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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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.