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  6. Olive vs. Fennel

Olive vs. Fennel — In-Depth Nutrition Comparison

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Significant differences between olive and fennel

  • Olive has more iron, copper, and vitamin E; however, fennel is richer in vitamin K, vitamin C, potassium, vitamin A, manganese, and folate.
  • Fennel covers your daily vitamin K needs 51% more than olive.
  • Fennel has 14 times less sodium than olive. Olive has 735mg of sodium, while fennel has 52mg.

Specific food types used in this comparison are Olives, ripe, canned (small-extra large) and Fennel, bulb, raw.

Infographic

Olive 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.
Olive
Olive
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Fennel
Fennel
5
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 CalciumCalcium +79.6%
Contains more IronIron +352.1%
Contains more CopperCopper +280.3%
Contains more SeleniumSelenium +28.6%
Contains more MagnesiumMagnesium +325%
Contains more PotassiumPotassium +5075%
Contains more PhosphorusPhosphorus +1566.7%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +855%
~equal in Zinc ~0.2mg

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.
Olive
Olive
1
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 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Fennel
Fennel
9
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 EVitamin E +184.5%
Contains more Vitamin CVitamin C +1233.3%
Contains more Vitamin AVitamin A +140%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1629.7%
Contains more Vitamin B5Vitamin B5 +1446.7%
Contains more Vitamin B6Vitamin B6 +422.2%
Contains more Vitamin KVitamin K +4385.7%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Fennel DV% diff.
Vitamin K 1.4µg 62.8µg 51%
Iron 3.3mg 0.73mg 32%
Sodium 735mg 52mg 30%
Copper 0.251mg 0.066mg 21%
Monounsaturated fat 7.888g 0.068g 20%
Fats 10.68g 0.2g 16%
Vitamin C 0.9mg 12mg 12%
Potassium 8mg 414mg 12%
Phosphorus 3mg 50mg 7%
Vitamin E 1.65mg 0.58mg 7%
Manganese 0.02mg 0.191mg 7%
Folate 0µg 27µg 7%
Saturated fat 1.415g 0.09g 6%
Polyunsaturated fat 0.911g 0.169g 5%
Calories 115kcal 31kcal 4%
Calcium 88mg 49mg 4%
Vitamin B3 0.037mg 0.64mg 4%
Vitamin B5 0.015mg 0.232mg 4%
Magnesium 4mg 17mg 3%
Vitamin A 20µg 48µg 3%
Vitamin B6 0.009mg 0.047mg 3%
Vitamin B2 0mg 0.032mg 2%
Protein 0.84g 1.24g 1%
Vitamin B1 0.003mg 0.01mg 1%
Choline 10.3mg 13.2mg 1%
Protein per 100 calories 0.73g 4g N/A
Calories per 10 g protein 1369kcal 250kcal N/A
Weight per 100 calories 87g 323g N/A
Unsaturated / Saturated Fat ratio 6.2 2.6 N/A
Net carbs 3.06g 4.2g N/A
Carbs 6.26g 7.3g 0%
Sugar 0g 3.93g N/A
Fiber 3.2g 3.1g 0%
Zinc 0.22mg 0.2mg 0%
Selenium 0.9µg 0.7µg 0%
Threonine 0.026mg 0%
Isoleucine 0.031mg 0%
Leucine 0.05mg 0%
Lysine 0.032mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.029mg 0%
Valine 0.038mg 0%
Histidine 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Fennel
Fennel
3
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 +5240%
Contains more OtherOther +112.4%
Contains more ProteinProtein +47.6%
Contains more CarbsCarbs +16.6%
Contains more WaterWater +12.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Fennel
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 +11500%
Contains more Poly. FatPolyunsaturated fat +439.1%
Contains less Sat. FatSaturated fat -93.6%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.