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  6. Pomegranate vs. Fennel

Pomegranate vs. Fennel — In-Depth Nutrition Comparison

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Summary of differences between Pomegranate and Fennel

  • Pomegranate has more Copper, however, Fennel is higher in Vitamin K, Iron, Vitamin A RAE, and Potassium.
  • Fennel covers your daily need of Vitamin K 39% more than Pomegranate.
  • Pomegranate has 3 times more Sugar than Fennel. While Pomegranate has 13.67g of Sugar, Fennel has only 3.93g.

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

Infographic

Pomegranate 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.
Pomegranate
Pomegranate
3
:
7
Fennel
Fennel
Contains less Sodium -94.2%
Contains more Zinc +75%
Contains more Copper +139.4%
Contains more Calcium +390%
Contains more Iron +143.3%
Contains more Magnesium +41.7%
Contains more Phosphorus +38.9%
Contains more Potassium +75.4%
Contains more Manganese +60.5%
Contains more Selenium +40%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Fennel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 13% 22% 37% 7% 6% 22% 25% 4%
Contains less Sodium -94.2%
Contains more Zinc +75%
Contains more Copper +139.4%
Contains more Calcium +390%
Contains more Iron +143.3%
Contains more Magnesium +41.7%
Contains more Phosphorus +38.9%
Contains more Potassium +75.4%
Contains more Manganese +60.5%
Contains more Selenium +40%

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.
Pomegranate
Pomegranate
6
:
4
Fennel
Fennel
Contains more Vitamin B1 +570%
Contains more Vitamin B2 +65.6%
Contains more Vitamin B5 +62.5%
Contains more Vitamin B6 +59.6%
Contains more Folate +40.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +17.6%
Contains more Vitamin B3 +118.4%
Contains more Vitamin K +282.9%
Equal in Vitamin E - 0.58
Pomegranate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Fennel
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 +570%
Contains more Vitamin B2 +65.6%
Contains more Vitamin B5 +62.5%
Contains more Vitamin B6 +59.6%
Contains more Folate +40.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +17.6%
Contains more Vitamin B3 +118.4%
Contains more Vitamin K +282.9%
Equal in Vitamin E - 0.58

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pomegranate
Pomegranate
3
:
2
Fennel
Fennel
Contains more Protein +34.7%
Contains more Fats +485%
Contains more Carbs +156.2%
Contains more Water +15.8%
Contains more Other +98.1%
Pomegranate
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Fennel
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Contains more Protein +34.7%
Contains more Fats +485%
Contains more Carbs +156.2%
Contains more Water +15.8%
Contains more Other +98.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pomegranate
Pomegranate
1
:
2
Fennel
Fennel
Contains more Monounsaturated Fat +36.8%
Contains less Saturated Fat -25%
Contains more Polyunsaturated fat +113.9%
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Fennel
28% 21% 52%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.068 g
Polyunsaturated fat: 0.169 g
Contains more Monounsaturated Fat +36.8%
Contains less Saturated Fat -25%
Contains more Polyunsaturated fat +113.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pomegranate Fennel Opinion
Net carbs 14.7g 4.2g Pomegranate
Protein 1.67g 1.24g Pomegranate
Fats 1.17g 0.2g Pomegranate
Carbs 18.7g 7.3g Pomegranate
Calories 83kcal 31kcal Pomegranate
Sugar 13.67g 3.93g Fennel
Fiber 4g 3.1g Pomegranate
Calcium 10mg 49mg Fennel
Iron 0.3mg 0.73mg Fennel
Magnesium 12mg 17mg Fennel
Phosphorus 36mg 50mg Fennel
Potassium 236mg 414mg Fennel
Sodium 3mg 52mg Pomegranate
Zinc 0.35mg 0.2mg Pomegranate
Copper 0.158mg 0.066mg Pomegranate
Manganese 0.119mg 0.191mg Fennel
Selenium 0.5µg 0.7µg Fennel
Vitamin A 0IU 963IU Fennel
Vitamin A RAE 0µg 48µg Fennel
Vitamin E 0.6mg 0.58mg Pomegranate
Vitamin C 10.2mg 12mg Fennel
Vitamin B1 0.067mg 0.01mg Pomegranate
Vitamin B2 0.053mg 0.032mg Pomegranate
Vitamin B3 0.293mg 0.64mg Fennel
Vitamin B5 0.377mg 0.232mg Pomegranate
Vitamin B6 0.075mg 0.047mg Pomegranate
Folate 38µg 27µg Pomegranate
Vitamin K 16.4µg 62.8µg Fennel
Saturated Fat 0.12g 0.09g Fennel
Monounsaturated Fat 0.093g 0.068g Pomegranate
Polyunsaturated fat 0.079g 0.169g Fennel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Fennel
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Pomegranate
28%
Fennel
Minerals Daily Need Coverage Score
14%
Pomegranate
18%
Fennel

Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 49mg)
Which food is lower in Sugar?
Fennel
Fennel is lower in Sugar (difference - 9.74g)
Which food is lower in Saturated Fat?
Fennel
Fennel is lower in Saturated Fat (difference - 0.03g)
Which food is lower in glycemic index?
Fennel
Fennel is lower in glycemic index (difference - 45)
Which food is cheaper?
Fennel
Fennel is cheaper (difference - $0.8)
Which food is richer in minerals?
Fennel
Fennel is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.