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Bran raw vs. Fennel — In-Depth Nutrition Comparison

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Significant differences between bran raw and fennel

  • Bran raw has more manganese, phosphorus, vitamin B1, selenium, iron, magnesium, fiber, copper, and zinc; however, fennel is richer in vitamin K.
  • Bran raw covers your daily manganese needs 236% more than fennel.
  • Fennel has 117 times less vitamin B1 than bran raw. Bran raw has 1.17mg of vitamin B1, while fennel has 0.01mg.
  • Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of fennel is 45.

Specific food types used in this comparison are Oat bran, raw and Fennel, bulb, raw.

Infographic

Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Fennel
0
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 +1282.4%
Contains more CalciumCalcium +18.4%
Contains more PotassiumPotassium +36.7%
Contains more IronIron +641.1%
Contains more CopperCopper +510.6%
Contains more ZincZinc +1455%
Contains more PhosphorusPhosphorus +1368%
Contains less SodiumSodium -92.3%
Contains more ManganeseManganese +2847.6%
Contains more SeleniumSelenium +6357.1%

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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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%
Contains more Vitamin EVitamin E +74.1%
Contains more Vitamin B1Vitamin B1 +11600%
Contains more Vitamin B2Vitamin B2 +587.5%
Contains more Vitamin B3Vitamin B3 +45.9%
Contains more Vitamin B5Vitamin B5 +544%
Contains more Vitamin B6Vitamin B6 +251.1%
Contains more FolateFolate +92.6%
Contains more CholineCholine +143.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +1862.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Fennel
1
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 +1295.2%
Contains more FatsFats +3415%
Contains more CarbsCarbs +807.1%
Contains more OtherOther +176.2%
Contains more WaterWater +1277.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 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 +3394.1%
Contains more Poly. FatPolyunsaturated fat +1536.7%
Contains less Sat. FatSaturated fat -93.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran raw Fennel DV% diff.
Manganese 5.63mg 0.191mg 236%
Phosphorus 734mg 50mg 98%
Vitamin B1 1.17mg 0.01mg 97%
Selenium 45.2µg 0.7µg 81%
Iron 5.41mg 0.73mg 59%
Magnesium 235mg 17mg 52%
Vitamin K 3.2µg 62.8µg 50%
Fiber 15.4g 3.1g 49%
Copper 0.403mg 0.066mg 37%
Protein 17.3g 1.24g 32%
Zinc 3.11mg 0.2mg 26%
Vitamin B5 1.494mg 0.232mg 25%
Carbs 66.22g 7.3g 20%
Polyunsaturated fat 2.766g 0.169g 17%
Vitamin B2 0.22mg 0.032mg 14%
Vitamin C 0mg 12mg 13%
Calories 246kcal 31kcal 11%
Fats 7.03g 0.2g 11%
Vitamin B6 0.165mg 0.047mg 9%
Saturated fat 1.328g 0.09g 6%
Folate 52µg 27µg 6%
Monounsaturated fat 2.376g 0.068g 6%
Vitamin A 0µg 48µg 5%
Potassium 566mg 414mg 4%
Choline 32.2mg 13.2mg 3%
Vitamin E 1.01mg 0.58mg 3%
Vitamin B3 0.934mg 0.64mg 2%
Sodium 4mg 52mg 2%
Calcium 58mg 49mg 1%
Net carbs 50.82g 4.2g N/A
Sugar 1.45g 3.93g N/A
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Fennel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Bran raw
23%
Fennel
Minerals Daily Need Coverage Score
195%
Bran raw
18%
Fennel

Comparison summary

Which food is lower in Saturated fat?
Fennel
Fennel is lower in Saturated fat (difference - 1.238g)
Which food is lower in glycemic index?
Fennel
Fennel is lower in glycemic index (difference - 11)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 2.48g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 48mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw 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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.