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Potato vs. Fennel — In-Depth Nutrition Comparison

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How are potatoes and fennel different?

  • Potatoes are higher in vitamin B6, vitamin C, and vitamin B1; however, fennel is richer in vitamin K and vitamin A.
  • Daily need coverage for vitamin K for fennel is 51% higher.
  • Potatoes contain 8 times more vitamin B1 than fennel. While potatoes contain 0.081mg of vitamin B1, fennel contains only 0.01mg.
  • Potatoes have less sugar.
  • Fennel has a lower glycemic index (45) than potatoes (86).

Potatoes, flesh and skin, raw and Fennel, bulb, raw are the varieties used in this article.

Infographic

Potato 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.
Potato
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Fennel
2
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 +35.3%
Contains more CopperCopper +66.7%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +14%
Contains less SodiumSodium -88.5%
Contains more CalciumCalcium +308.3%
Contains more SeleniumSelenium +75%
~equal in Potassium ~414mg
~equal in Iron ~0.73mg
~equal in Manganese ~0.191mg

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.
Potato
5
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Fennel
4
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 CVitamin C +64.2%
Contains more Vitamin B1Vitamin B1 +710%
Contains more Vitamin B3Vitamin B3 +65.8%
Contains more Vitamin B5Vitamin B5 +27.2%
Contains more Vitamin B6Vitamin B6 +534%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +5700%
Contains more Vitamin KVitamin K +3040%
Contains more FolateFolate +80%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.032mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.2mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
3
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Fennel
2
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 +65.3%
Contains more CarbsCarbs +139.6%
Contains more FatsFats +122.2%
Contains more WaterWater +13.8%
~equal in Other ~1.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Fennel
2
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 less Sat. FatSaturated fat -72.2%
Contains more Mono. FatMonounsaturated fat +3300%
Contains more Poly. FatPolyunsaturated fat +302.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato Fennel DV% diff.
Vitamin K 2µg 62.8µg 51%
Vitamin B6 0.298mg 0.047mg 19%
Vitamin C 19.7mg 12mg 9%
Vitamin B1 0.081mg 0.01mg 6%
Starch 15.29g 6%
Copper 0.11mg 0.066mg 5%
Vitamin A 0µg 48µg 5%
Calcium 12mg 49mg 4%
Vitamin E 0.01mg 0.58mg 4%
Fiber 2.1g 3.1g 4%
Folate 15µg 27µg 3%
Carbs 17.49g 7.3g 3%
Vitamin B3 1.061mg 0.64mg 3%
Sodium 6mg 52mg 2%
Protein 2.05g 1.24g 2%
Calories 77kcal 31kcal 2%
Phosphorus 57mg 50mg 1%
Zinc 0.3mg 0.2mg 1%
Selenium 0.4µg 0.7µg 1%
Iron 0.81mg 0.73mg 1%
Vitamin B5 0.295mg 0.232mg 1%
Magnesium 23mg 17mg 1%
Polyunsaturated fat 0.042g 0.169g 1%
Fats 0.09g 0.2g 0%
Net carbs 15.39g 4.2g N/A
Potassium 425mg 414mg 0%
Sugar 0.82g 3.93g N/A
Manganese 0.2mg 0.191mg 0%
Vitamin B2 0.032mg 0.032mg 0%
Saturated fat 0.025g 0.09g 0%
Choline 12.1mg 13.2mg 0%
Monounsaturated fat 0.002g 0.068g 0%
Tryptophan 0.021mg 0%
Threonine 0.067mg 0%
Isoleucine 0.066mg 0%
Leucine 0.098mg 0%
Lysine 0.107mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.081mg 0%
Valine 0.103mg 0%
Histidine 0.035mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato 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
17%
Potato
23%
Fennel
Minerals Daily Need Coverage Score
19%
Potato
18%
Fennel

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 3.11g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 46mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 0.065g)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food is lower in glycemic index?
Fennel
Fennel is lower in glycemic index (difference - 41)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.