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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 C, and Vitamin A RAE.
  • Fennel covers your daily need of 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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Ginger
5
:
3
Fennel
Contains more Magnesium +152.9%
Contains less Sodium -75%
Contains more Zinc +70%
Contains more Copper +242.4%
Contains more Calcium +206.3%
Contains more Iron +21.7%
Contains more Phosphorus +47.1%
Equal in Potassium - 414
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 23% 31% 15% 37% 2% 10% 76%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 13% 22% 37% 7% 6% 22%
Contains more Magnesium +152.9%
Contains less Sodium -75%
Contains more Zinc +70%
Contains more Copper +242.4%
Contains more Calcium +206.3%
Contains more Iron +21.7%
Contains more Phosphorus +47.1%
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
Ginger
4
:
6
Fennel
Contains more Vitamin B1 +150%
Contains more Vitamin B3 +17.2%
Contains more Vitamin B6 +240.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +123.1%
Contains more Vitamin C +140%
Contains more Vitamin B5 +14.3%
Contains more Folate +145.5%
Contains more Vitamin K +62700%
Equal in Vitamin B2 - 0.032
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 6% 0% 17% 7% 8% 15% 13% 37% 9% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 58% 12% 0% 40% 3% 8% 12% 14% 11% 21% 0% 157%
Contains more Vitamin B1 +150%
Contains more Vitamin B3 +17.2%
Contains more Vitamin B6 +240.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +123.1%
Contains more Vitamin C +140%
Contains more Vitamin B5 +14.3%
Contains more Folate +145.5%
Contains more Vitamin K +62700%
Equal in Vitamin B2 - 0.032

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.
Ginger Fennel
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ginger Fennel Opinion
Net carbs 15.77g 4.2g Ginger
Protein 1.82g 1.24g Ginger
Fats 0.75g 0.2g Ginger
Carbs 17.77g 7.3g Ginger
Calories 80kcal 31kcal Ginger
Starch g g
Fructose g g
Sugar 1.7g 3.93g Ginger
Fiber 2g 3.1g Fennel
Calcium 16mg 49mg Fennel
Iron 0.6mg 0.73mg Fennel
Magnesium 43mg 17mg Ginger
Phosphorus 34mg 50mg Fennel
Potassium 415mg 414mg Ginger
Sodium 13mg 52mg Ginger
Zinc 0.34mg 0.2mg Ginger
Copper 0.226mg 0.066mg Ginger
Vitamin A 0IU 963IU Fennel
Vitamin E 0.26mg 0.58mg Fennel
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5mg 12mg Fennel
Vitamin B1 0.025mg 0.01mg Ginger
Vitamin B2 0.034mg 0.032mg Ginger
Vitamin B3 0.75mg 0.64mg Ginger
Vitamin B5 0.203mg 0.232mg Fennel
Vitamin B6 0.16mg 0.047mg Ginger
Folate 11µg 27µg Fennel
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 62.8µg Fennel
Tryptophan 0.012mg mg Ginger
Threonine 0.036mg mg Ginger
Isoleucine 0.051mg mg Ginger
Leucine 0.074mg mg Ginger
Lysine 0.057mg mg Ginger
Methionine 0.013mg mg Ginger
Phenylalanine 0.045mg mg Ginger
Valine 0.073mg mg Ginger
Histidine 0.03mg mg Ginger
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.203g 0.09g Fennel
Monounsaturated Fat 0.154g 0.068g Ginger
Polyunsaturated fat 0.154g 0.169g Fennel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ginger Fennel
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
9
Ginger
28
Fennel
Mineral Summary Score
24
Ginger
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
11%
Ginger
7%
Fennel
Carbohydrates
18%
Ginger
7%
Fennel
Fats
3%
Ginger
1%
Fennel

Comparison summary

Which food is lower in Sugar?
Ginger
Ginger is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Ginger
Ginger contains less Sodium (difference - 39mg)
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 35)
Which food is lower in Saturated Fat?
Fennel
Fennel is lower in Saturated Fat (difference - 0.113g)
Which food is cheaper?
Fennel
Fennel is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. 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.