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Grape seed oil vs. Fennel — In-Depth Nutrition Comparison

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The main differences between grape seed oil and fennel

  • Grape seed oil is richer in vitamin E, yet fennel is richer in vitamin A, vitamin C, fiber, potassium, iron, phosphorus, and folate.
  • Daily need coverage for vitamin E for grape seed oil is 188% higher.
  • Grape seed oil contains 107 times more saturated fat than fennel. Grape seed oil contains 9.6g of saturated fat, while fennel contains 0.09g.
  • Grape seed oil has a lower glycemic index than fennel.

Food types used in this article are Oil, grapeseed and Fennel, bulb, raw.

Infographic

Grape seed oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Fennel
9
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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.
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% 576% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Fennel
10
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%
Contains more Vitamin EVitamin E +4865.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Fennel
4
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Contains more FatsFats +49900%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 17% 73%
Saturated fat: Sat. Fat 9.6 g
Monounsaturated fat: Mono. Fat 16.1 g
Polyunsaturated fat: Poly. Fat 69.9 g
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
Contains more Mono. FatMonounsaturated fat +23576.5%
Contains more Poly. FatPolyunsaturated fat +41260.9%
Contains less Sat. FatSaturated fat -99.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Grape seed oil Fennel
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Grape seed oil Fennel DV% diff.
Polyunsaturated fat 69.9g 0.169g 465%
Vitamin E 28.8mg 0.58mg 188%
Fats 100g 0.2g 154%
Vitamin K 62.8µg 52%
Saturated fat 9.6g 0.09g 43%
Calories 884kcal 31kcal 43%
Monounsaturated fat 16.1g 0.068g 40%
Vitamin C 0mg 12mg 13%
Potassium 0mg 414mg 12%
Fiber 0g 3.1g 12%
Iron 0mg 0.73mg 9%
Manganese 0.191mg 8%
Copper 0.066mg 7%
Phosphorus 0mg 50mg 7%
Folate 0µg 27µg 7%
Vitamin A 0µg 48µg 5%
Calcium 0mg 49mg 5%
Vitamin B5 0mg 0.232mg 5%
Vitamin B3 0mg 0.64mg 4%
Vitamin B6 0mg 0.047mg 4%
Magnesium 0mg 17mg 4%
Vitamin B2 0mg 0.032mg 2%
Carbs 0g 7.3g 2%
Protein 0g 1.24g 2%
Choline 13.2mg 2%
Zinc 0mg 0.2mg 2%
Sodium 0mg 52mg 2%
Vitamin B1 0mg 0.01mg 1%
Selenium 0µg 0.7µg 1%
Net carbs 0g 4.2g N/A
Sugar 0g 3.93g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape seed oil Fennel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
44%
Grape seed oil
23%
Fennel
Minerals Daily Need Coverage Score
0%
Grape seed oil
18%
Fennel

Comparison summary

Which food is lower in Sugar?
Grape seed oil
Grape seed oil is lower in Sugar (difference - 3.93g)
Which food contains less Sodium?
Grape seed oil
Grape seed oil contains less Sodium (difference - 52mg)
Which food is lower in glycemic index?
Grape seed oil
Grape seed oil is lower in glycemic index (difference - 45)
Which food is lower in Saturated fat?
Fennel
Fennel is lower in Saturated fat (difference - 9.51g)
Which food is cheaper?
Fennel
Fennel is cheaper (difference - $3.8)
Which food is richer in minerals?
Fennel
Fennel is relatively richer in minerals
Which food is richer in vitamins?
Fennel
Fennel is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Grape seed oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171028/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.